Posts Tagged ‘core health’
Best Exercise to Relieve Low Back Pain: Marching Bridge
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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
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Best Exercise to Relieve Low Back Pain: Plank from Knees
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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
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Best Exercise to Relieve Low Back Pain: Quadruped Rocking
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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
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Best Exercise to Relieve Low Back Pain: Plank on Side
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Full Side Plank Core Fitness Physiotherapy Exercise Described by Toronto Physiotherapist Dev Chengkalath:
This is an excellent Exercise to activate your core muscles while minimizing compressive loads through the spine.
If you are suffering from mechanical low back pain, this may be one of the types of muscle activation movements you need to get yourself pain free.
Lying on your side, braced on your forearm, your feet in staggered stance position, with the upper leg forward and the lower leg backwards, bring your hips off the ground.
Keep a nice straight line through the torso from head to feet.
Maintain your neutral spine (no excess arching or rounding), with abs contracted and braced. Breathe normally.
You can alternate your stance by switching the position of your legs.
Make sure you don’t allow any sagging through your torso or allow your hips to stay flexed.
Hold for the desired time and lower back to the starting position under control.
Repeat for the desired number of sets and repetitions.
Key Points:
-always work within pain free zone
-stagger your legs to maintain balance
-keep a straight line through your torso, from head to feet
-maintain neutral spine
-breathe normally
-don’t sag through your torso or stay flexed at the hips
-lower under control and repeat
Duration : 0:1:14
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Best Exercise to Relieve Low Back Pain: One Leg Bridge
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One Leg Bridge Core Stability Physiotherapy Exercise Described by Toronto Physical Therapist Dev Chengkalath:
This is one of the most challenging variations of the bridge Exercise.
Start by lying on your back with your hands by your sides, one leg extended out and one knee bent.
From this position, brace your abdominal muscles without pushing your belly out or sucking it in. Basically, keep your stomach tight.
From this starting position, go through the bridging movement, keeping the extended leg out.
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 hinging 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.
Once you return to the starting position, alternate legs.
This variation is quite challenging and should only be attempted when you have mastered the other three variations.
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
-start and end the one leg bridge with one knee bent and one leg straight
-breathe normally throughout the Exercise
Duration : 0:1:13
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