Posts Tagged ‘stretching’

Back Pain: The Doorway Hamstring Stretch For Treating Back Pain

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One of the first things we look at when a patient comes to see us with back pain is their hamstring flexibility. The hamstring is a big, strong muscle group on the back of the thigh, and its job is to bend the knee. These muscles attach to the pelvis, and since the pelvis is basically the platform on which the lumbar spine sits, overly tight hamstrings can “lock down” and immobilize the pelvis, preventing it from moving normally.

If pelvic movement is restricted, this can force the lumbar spine to try to “make up” for the missing movement and alter normal its movement patterns in the lower back, causing it to overwork and fail.

In this way, tight hamstrings can overwork low backs.

In this video we show you how to check your own hamstring flexibility as well as how to perform a doorway hamstring stretch if your range of motion is limited. NOTE: All stretches should be reasonably aggressive without being painful, and this includes back pain.

[My apologies for the camera work. I’ll have a better camera operator next time!]

Duration : 0:2:13

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Stretching exercise for sciatic pain from sacroiliac joint dysfunction: Lumbar rotation – knee sways

This exercise targets: sacroiliac joint
For this exercise, you will need: an exercise mat

Lie down on the exercise mat. Your head, back and hips are resting on the floor. Both your knees are bent and your feet are placed flat on the floor.
With very limited motion, gently rock your knees from side to side. Make sure your thighs rub together, and your lower back remains still.

Tips:
Always consult your spine specialist before starting any type of stretches and exercises.
Exercises for sciatic pain from sacroiliac joint dysfunction will help you restore the range of motion and alleviate irritation of the sciatic nerve.
Do not force the stretch, and make sure you feel comfortable while you’re performing it.
Include exercises for sacroiliac joint pain, such as “wall squats” to strengthen the muscles, in your routine pelvic stabilization.
Wall squats: Press your back against the wall and squat with your knees forming a 90 degree angle. Keep your weight on your heels. Repeat 10 times, 3 times a day.
Your doctor might also recommend pilates exercises, because they focus on stabilizing the pelvic girdle which, in turn, stabilizes the sacroiliac joint.

Number of repetitions:
Rock the knees for 30 seconds.

Duration : 0:1:42

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Doorway Low Back Stretch

A good back stretching activity that allows the individual to stretch a variety of different muscles in the back. Make sure you use a secure doorway or object to perform this stretch.
For more information or FREE injury prevention, injury rehabilitation, stretching and exercise plans please visit www.SportsWebPT.com.

Duration : 0:1:32

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Lower Back Stretching Routine – Stretches for Lower Back Stiffness

All about this routine, find out why this works @ http://bit.ly/M1Gr2w
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Duration : 0:4:41

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Yoga Bolster Stretching Exercises for Low Back & Buttock Pain Relief

Try these yoga bolster stretching exercises for low back pain or buttock pain relief! See my yoga bolsters here: http://www.vitalitymassage.net/massageyogabolsters.html These yoga poses for great for strained backs. Tight muscles can cause inflamation and pain in your back or butt muscles. When you do these massage & yoga exercises you will feel better fast. It’s really easy too. Stretching exercises can help release those muscles.

Duration : 0:7:32

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