Best Exercise to Relieve Low Back Pain: Quadruped Rocking

April 1, 2010

2 Best Exercise to Relieve Low Back Pain: Quadruped Rocking http://devchengkalath.com

Quadruped Rocking Hip Mobility Physiotherapy Exercise Described by Toronto Physiotherapist Dev Chengkalath:

This mobilization Exercise is designed to loosen up the joints and tissues of the hips while teaching you to maintain your neutral spine position.

In other words, this is an active, dynamic stretch used to improve controlled flexibility of the hips while maintaining stability of the lumbar spine.

Both of these outcomes are fundamentally important to prevent and treat various types of mechanical low back pain.

Start on your hands and knees with your arms directly below your shoulders and your knees directly below your hips.

Make sure your spine is in neutral position, without being rounded up or arched down. Breathe normally.

From this position, keep your arms straight and sit back towards your heels.

All movement should be taking place through your hips and shoulders only. Make sure you keep your spine in that neutral position throughout the whole Exercise.

Once you go back as far as you can, reverse your movement and return to the starting position.

Repeat for desired sets and reps, always making sure you stay in a pain free range of motion.

Key points:

-only work in your pain free range
-keep your hands directly beneath the shoulders
-keep your knees directly beneath the hips
-sit back towards your heels, moving through your hips
-your spine should not change from the neutral position
-breathe normally (don’t hold your breath)
-reverse the movement direction and return to the start

Duration : 0:1:23