Posts Tagged ‘Toronto’
Best Exercise for Low Back Pain: Front Plank
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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
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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
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
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
Best Exercise to Relieve Low Back Pain: Hip Hinge
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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
