Exercise

[vc_row][vc_column][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTI3JTJGJTJGZ2lmcy5jb20lMkZlbWJlZCUyRmhpcC10aHJ1c3QtQkxMeXZYJTI3JTIwZnJhbWVib3JkZXIlM0QlMjcwJTI3JTIwc2Nyb2xsaW5nJTNEJTI3bm8lMjclMjB3aWR0aCUzRCUyNzgwMHB4JTI3JTIwaGVpZ2h0JTNEJTI3NTAwcHglMjclMjBzdHlsZSUzRCUyNy13ZWJraXQtYmFja2ZhY2UtdmlzaWJpbGl0eSUzQSUyMGhpZGRlbiUzQi13ZWJraXQtdHJhbnNmb3JtJTNBJTIwc2NhbGUlMjgxJTI5JTNCJTI3JTIwJTNFJTNDJTJGaWZyYW1lJTNF[/vc_raw_html][vc_column_text]Exercise: Hip Thrust/Bridge Frequency and Duration: 3x10 The purpose of this exercise is to strengthen your butt (glutes) as they are often lengthened/weakened in the extended position of the lower back. For this exercise you will just need your chair – support your upper back on the chair...

[vc_row][vc_column][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTI3JTJGJTJGZ2lmcy5jb20lMkZlbWJlZCUyRnN1cHBvcnRlZGNydW5jaC0xcnJyb20lMjclMjBmcmFtZWJvcmRlciUzRCUyNzAlMjclMjBzY3JvbGxpbmclM0QlMjdubyUyNyUyMHdpZHRoJTNEJTI3ODAwcHglMjclMjBoZWlnaHQlM0QlMjc1MDBweCUyNyUyMHN0eWxlJTNEJTI3LXdlYmtpdC1iYWNrZmFjZS12aXNpYmlsaXR5JTNBJTIwaGlkZGVuJTNCLXdlYmtpdC10cmFuc2Zvcm0lM0ElMjBzY2FsZSUyODElMjklM0IlMjclMjAlM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][vc_column_text]Exercise: Feet Supported Sit-Ups/Crunches Frequency and Duration: 3x10 Ah the good ol’ sit-up. Our abdominals are often weak from sitting in the extended position. Start on your back with your legs supported by the chair and bend forward from your trunk to sit-up. If this is difficult for...

[vc_row][vc_column][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTI3JTJGJTJGZ2lmcy5jb20lMkZlbWJlZCUyRm1vZGZ1bGxwbGFuay1NUVFRcUclMjclMjBmcmFtZWJvcmRlciUzRCUyNzAlMjclMjBzY3JvbGxpbmclM0QlMjdubyUyNyUyMHdpZHRoJTNEJTI3ODAwcHglMjclMjBoZWlnaHQlM0QlMjc1MDBweCUyNyUyMHN0eWxlJTNEJTI3LXdlYmtpdC1iYWNrZmFjZS12aXNpYmlsaXR5JTNBJTIwaGlkZGVuJTNCLXdlYmtpdC10cmFuc2Zvcm0lM0ElMjBzY2FsZSUyODElMjklM0IlMjclMjAlM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][vc_column_text]Exercise: Plank with cues for abdominal activation Frequency and Duration: 3 X 1 Minute (or until you fail) The purpose of this exercise is to increase the strength of our abdominals as they are often over lengthened/weak in the extended position. This exercise also assists in our...

[vc_row][vc_column][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTI3JTJGJTJGZ2lmcy5jb20lMkZlbWJlZCUyRnN0cnVua2ZsZXhpb24teXJybDVXJTI3JTIwZnJhbWVib3JkZXIlM0QlMjcwJTI3JTIwc2Nyb2xsaW5nJTNEJTI3bm8lMjclMjB3aWR0aCUzRCUyNzgwMHB4JTI3JTIwaGVpZ2h0JTNEJTI3NTAwcHglMjclMjBzdHlsZSUzRCUyNy13ZWJraXQtYmFja2ZhY2UtdmlzaWJpbGl0eSUzQSUyMGhpZGRlbiUzQi13ZWJraXQtdHJhbnNmb3JtJTNBJTIwc2NhbGUlMjgxJTI5JTNCJTI3JTIwJTNFJTNDJTJGaWZyYW1lJTNF[/vc_raw_html][vc_column_text]Exercise: Seated Trunk Flexion Frequency and Duration: 4x15-20, 3x/day The purpose of this exercise is to stretch the overactive muscles of your lower back (paraspinals) and allow them to relax. Stretching can also facilitate healing (align the fibers in the optimal orientation during the healing process) Start by...

[vc_row][vc_column][vc_column_text] I am text block. Click edit button to change this text. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo. [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTI3JTJGJTJGZ2lmcy5jb20lMkZlbWJlZCUyRnBzb2Fzc3RyZXRjaC1WUFBwVzElMjclMjBmcmFtZWJvcmRlciUzRCUyNzAlMjclMjBzY3JvbGxpbmclM0QlMjdubyUyNyUyMHdpZHRoJTNEJTI3ODAwcHglMjclMjBoZWlnaHQlM0QlMjc1MDBweCUyNyUyMHN0eWxlJTNEJTI3LXdlYmtpdC1iYWNrZmFjZS12aXNpYmlsaXR5JTNBJTIwaGlkZGVuJTNCLXdlYmtpdC10cmFuc2Zvcm0lM0ElMjBzY2FsZSUyODElMjklM0IlMjclMjAlM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][vc_column_text]Exercise: Psoas Stretch Frequency and Duration: 4x15-20, 3x/day The purpose of this exercise is to stretch a commonly stiff/short...

[vc_row][vc_column][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTI3JTJGJTJGZ2lmcy5jb20lMkZlbWJlZCUyRnF1YWRhcm1yZWFjaGluZy05UVE2WHglMjclMjBmcmFtZWJvcmRlciUzRCUyNzAlMjclMjBzY3JvbGxpbmclM0QlMjdubyUyNyUyMHdpZHRoJTNEJTI3ODAwcHglMjclMjBoZWlnaHQlM0QlMjc1MDBweCUyNyUyMHN0eWxlJTNEJTI3LXdlYmtpdC1iYWNrZmFjZS12aXNpYmlsaXR5JTNBJTIwaGlkZGVuJTNCLXdlYmtpdC10cmFuc2Zvcm0lM0ElMjBzY2FsZSUyODElMjklM0IlMjclMjAlM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][vc_column_text]Exercise: Quadruped Arm-Reaching Frequency and Duration: 3x10 Slow and Controlled Repetitions This is another exercise which strengthens the lower and mid-back along with engages our core. Start by assuming the quadruped position (hands and knees) as shown in the picture. Arch your lower back to provide it a...