Front Plank Physical Therapy Exercise Described By Toronto Physiotherapist Dev Chengkalath:

If you suffer from mechanical low back pain, there’s probably a good chance you’ve been told you have a weak core.

In the following video, the front plank exercise is demonstrated.

When used properly, this core and abdominal exercise is a fantastic tool to help alleviate the symptoms and the causes of low back pain.

Start in a legs fully extended position while braced on your forearms. Lift your hips and body off the ground and hold that “plank” position.

Make sure that you keep your spine in the neutral position without any excess rounding or arching while breathing normally.

Lower yourself back down, under control, to the starting position.

Hold for the desired amount of time or complete the desired number of repetitions.

Key Points:

-work in a pain free zone
-maintain neutral spine
-breathe normally
-hold for desired time or desired number of reps

Duration : 0:1:5

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Duration : 0:8:21

Technorati Tags: BACK, disc, herniated, low, PAIN, relief, sciatica, supports, treatment

Back Pain, Arthritis & the Spine & Neck, Austin Chiropractic

Dr. Echols has been a been a chiropractor for more than 20 years and practices in Austin, Texas.

Visit Dr. Echols website at

http://www.dcnrt.com/

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Duration : 0:8:12

Technorati Tags: arthritis, Austin, BACK, chiro, chiropractic, chiropractor, neck, PAIN, spine

Duration : 0:7:22

Technorati Tags: elliott hulse, lean hybrid muscle, low back exercises, low back pain, stretches

The Marching Bridge Core Stability Physical Therapy Exercise Described By Toronto Physical Therapist Dev Chengkalath:

An important component in low back pain rehabilitation is to stabilize the spine and pelvis while mobilizing the hips.

The marching bridge is an excellent exercise that accomplishes both the above goals while being a bit tougher than the basic bridge.

Start by lying on your back, both knees bent and your hands by your sides.

From this position, brace your abdominal muscles (core) without pushing your belly out or sucking it in. Basically, keep your stomach tight.

Contract your buttocks as you lift your hips off the ground and drive them towards the ceiling. Don’t let your pelvis shift side to side.

Focus on keeping your torso in the same position throughout the movement while moving exclusively through your hips.

Don’t sag or move through your back at all.

While squeezing through your glutes, try to keep your hamstrings or back of your thighs as relaxed as possible.

Remember to breath normally.

At the top position, lift one leg up, keeping the knee bent and then return it back to the ground. Alternate between left and right legs while keeping the hips up, core tight and torso rigid.

Once you’ve completed your desired number of reps, return to the starting position.

Key points:

-only work in your pain free range
-keep your abdominals tight for the whole exercise
-all bridging movements should take place at the hips
-squeeze your glutes as your drive your pelvis up
-keep your hamstrings as relaxed as possible
-at the top of the marching bridge, alternate lifting your bent knees
-breathe normally throughout the exercise

Duration : 0:1:4

Technorati Tags: core fitness, core health, Core Stability, low back fitness, low back pain, Physical Therapist, reduce low back pain, relieve low back pain, strengthen low back, Toronto

Duration : 0:2:36

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Duration : 0:9:19

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One of the best exercises to really stretch and work the muscles of the lower back are hyper extensions (also known as back raises). In this video I’m going to show you 2 great variations of the hyper extension that you can do.

Duration : 0:4:24

Technorati Tags: BACK, Exercise, EXERCISES, extension, hyper, hyperextension, Lower, lowerback, PAIN, stretches

McNeil Chiropractic
48866 Hayes Rd
Macomb Twp MI 48044
586-566-2273

http://www.wegotyourback.net

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Duration : 0:2:34

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Front Plank from Knees Core Fitness Physiotherapy Exercise Described by Toronto Physical Therapist Dev Chengkalath:

The front plank is another fantastic exercise, that, when executed correctly, can help alleviate, prevent or fix the aches and pains from various forms of mechanical low back pain.

In this most simple variation of the front plank exercise, the front plank from the knees, start in a plank position on your knees and elbows.

From this position, maintain the neutral spine position where your spine is neither flexed (rounded up) nor extended (arched) excessively, while you lift your pelvis off the floor.

Lower back down to the starting position under control.

Hold for the desired amount of time or complete the desired number of repetitions.

Key Points:

-work in a pain free zone
-maintain neutral spine
-breathe normally
-hold for desired time or desired number of reps

Duration : 0:0:59

Technorati Tags: core fitness, core health, low back fitness, low back pain, physiotherapy exercise, reduce low back pain, relieve low back pain, strengthen low back, Toronto Physical Therapist