Information about exercises is provided as a service to our patients for educational and rehabilitation purposes only. These exercises are designed for the rehabilitation of injured tissue. They are not intended for body building or athletic training. We also offer those kinds of recommendations, please consult the doctor for those. It is also important to understand that those kinds of exercise workouts and activities may not be good and may even be harmful to the injured tissue. It is critical that you do only those exercise routines that do not cause pain. Please feel free to print the information so that you can refer to it often. Sharing of information is quite SIDEand prescription. Some conditions share similar symptoms but require very different treatment. If you have friends or family who may have similar symptoms, please schedule an appointment to see the doctor.

Exercise is an important part of recovery from any muscle, bone or joint condition. Please make certain you understand the exercises prescribed by the doctor and only do those indicated. Do not do more than has been recommended. Our goal is to rehabilitate an injury or condition and not to create a weight lifting champion, body builder or athletic competitor. We have other exercises for those goals...these are not they. Please do only those items recommended and do them exactly as recommended.

Lower Back

Please perform each of the following maneuvers 5 times each day for the first week when instructed to do so by the doctor:

STRETCH

1.Lie on back and draw the right knee up to the chest and pull the knee down upon the chest while attempting to touch the chin to the knee. Do this for a slow count of 8 and repeat 4 times.

2. Repeat the same exercise with the left knee brought to the chest.

3. Now repeat using both legs simultaneously. Relax between each session.

FLATTENING

1. Lie flat on the floor with your back arched as shown.

2. Tighten your abdominal and buttock muscles so as to flatten your low back until it touches the ground and you cannot put your hand under it. Hold for 5 seconds during one complete inspiration and expiration. Then relax for 5 seconds during another respiration cycle.

3. Repeat this procedure 8 times.

 

ARCHING

1.While lying flat on the floor, place your hands palms down and slowly raise yur back and buttocks off the floor as shown.

2. Elevate the pelvis as far as is pain-free and hold for 5 seconds while you complete one respirations cycle.

3. Slowly lower the buttocks to the floor and relax the abdominal muscles and rest for 12 seconds.

4. Repeat the procedure 5 times resting 10 seconds between each set.

 

 

Holladay Physical Medicine - 4211 Holladay Blvd. Salt Lake City, UT - 801-272-8471 Please read the Disclaimer