Posts Tagged ‘Physiotherapist’
Best Exercise for Low Back Pain: Front Plank
http://devchengkalath.com
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
Best Exercise for Low Back Pain: Cat and Camel Combo
http://devchengkalath.com
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
Best Exercise to Relieve Low Back Pain: Hip Hinge
http://devchengkalath.com
The Hip Hinge Physical Therapy Exercise Described By Toronto Physiotherapist Dev Chengkalath:
This movement exercise is fundamental to protecting your low back from aches and pains as it teaches you to move efficiently at the hips while sparing your spine from unnecessary trauma.
Start in a full kneeling position, with your buttocks resting on your heels.
From this position, drive yourself up to your knees by forcefully contracting through your glutes.
Lower yourself back to the starting position under control and repeat for the desired number of repetitions.
Do not allow any movement to take place in your spine. All movement should take place at the hips only.
Key Points:
-start in a full kneel position, sitting on your heels
-forcefully contract through your glutes to an upright kneel
-lower back to the starting position under control
-don’t allow any movement through the spine
-only move through your hips
-breathe normally
Duration : 0:1:13
Best Exercise to Reduce Low Back Pain: The Clamshell
http://devchengkalath.com
The Clamshell Physical Therapy Exercise Described By Toronto Physiotherapist Dev Chengkalath:
This exercise is fantastic for activating some of the more functionally important hip/pelvis stabilizer muscles.
Start by lying on your side with your hips and knees bent. Keeping your ankles together, slowly move your knees apart (top knee moves away from the bottom knee) and then return to the starting position.
During this movement, make sure that your top hip stays facing the ceiling and doesn’t roll either forward or backward.
You can use your hand to make sure the muscle is contracting. To do so, place your thumb on the bony part on the front of your pelvis (ASIS) and reach back around with the tips of your fingers. You should feel for the movement underneath.
Key Points:
-start on your side with your hips and knees slightly bent
-keep your ankles together and spread your knees apart
-make sure your hip stays upright
-don’t let your hips roll forward or backward
-use your hands to feel the glutes contract
Duration : 0:1:0
Best Exercise to Reduce Low Back Pain: The Squat (and variations)
http://devchengkalath.com
The Squat and Variations Described By Toronto Physiotherapist Dev Chengkalath.
Sit to stand:
This simple variation of the squat is an extremely functional low back pain rehabilitation exercise that will help you retrain one of your most common movement patterns.
When executed properly, this exercise will dramatically improve your hip mobility and increase your lumbar spine stability.
In order to complete this movement correctly, make sure you are a pushing your hips backwards into the seat while keeping your low back immobile. There should be little to no movement that takes place around your lumbar spine.
This movement should be done under control and you shouldn’t allow yourself to “plop” into the seat.
To stand back up, squeeze your buttocks to extend your hips and push yourself up off the seat. Make sure that there is no movement though the lower back.
Squat:
Use the same movements as the sit to stand, however, in this case, there is no chair used.
Squat down as low as you can while still keeping your torso in the neutral position, with no excessive rounding or arching.
With both variations, imagine spreading the floor apart with your feet, as though you are pulling taffy apart. This will activate your hip stabilizers and improve activation of the glutes.
Key Points:
-keep your head and chest up
-when sitting, push the hips back
-keep the spine in neutral, no excess rounding or arching
-movement should come through your hips, not your back
-spreading the floor apart to activate your hip stabilizers
Duration : 0:2:14
