Posts Tagged ‘Dev Chengkalath’
Best Exercise for Low Back Pain: Basic Bridge
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The Basic Bridge Physical Therapy Exercise Described by Toronto Physiotherapist Dev Chengkalath
An important component in low back pain rehabilitation is to stabilize the spine and pelvis while mobilizing the hips.
The basic bridge is an excellent Exercise that accomplishes both the above goals.
Start by lying on your back, both knees bent and your hands by your sides.
From this position, brace your abdominal muscles 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 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.
Slowly lower your buttocks back to the ground under control, with all movement taking place through the hips.
Remember to breath normally.
Key points:
-only work in your pain free range
-keep your abdominals tight for the whole Exercise
-all movement should take place at the hips
-your torso should move together as a unit
-squeeze your glutes as your drive your pelvis up
-keep your hamstrings as relaxed as possible
-from the top position, slowly lower your buttocks down
-breathe normally throughout the Exercise
Duration : 0:1:15
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Best Exercise for Low Back Pain: Cat and Camel Combo
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The Cat & Camel Physical Therapy Exercise Described By Toronto Physiotherapist Dev Chengkalath
This back mobilization Exercise is designed to loosen up the joints and tissue surrounding the spine.
It should not be taken as a stretch but as an active motion Exercise used to improve controlled flexibility.
This movement results is lower spine loads while improving back mobility. Aim for 6-10 cycles.
Key points:
-only work in your pain free range
-keep your hands directly beneath the shoulders
-keep your knees directly beneath the hips
-your spine should flex and arch together as a unit
-you don’t need to go to the end range of motion
Duration : 0:1:20
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