Disc & Low Back Pain
ELDOA Disc Traction Stretch L5-S1
Upper Body Stretches
A circuit of stretches for the upper body that should be performed at least 2 times a week to maintain flexibility and prevent injuries.
Disc & Low Back Pain
ELDOA Disc Traction Stretch L4-L5
Low Back strengthening exercise for those who want to increase performance with stabilization and increase strength of hamstrings, glutes and low back musculature.
Neck stretching in 3 different planes.
Dr. Spina's Hip Mobilty- not just a passive stretch but an active stretch.
Glute Medius Hip Lift
Stabilization and strengthening exercise for the glute medius
Nerve flossing for nerve entrapments and radiculopathies in the upper extremities.
Plank progression for core strenghening without compression of the lumbar discs from Dr. Stuart McGill.
Hip strengthening of the lateral hip musculature. 6 exercises done without rest.
Cat and Cow Stretch
This is the yoga stretch for mid back & low back mobility & those problematic breathing rib issues
Rotator Cuff Rehab
Exercises for Rotator Cuff stability and strengthening
Band Separates: Increase sterngth and stability of upper back and posterior shoulders. Also good for AC joint separation rehab
Core stabilization and strengthening that does not compress the low back. An exercise to improve low back pain.
Low Back relief, Core strengthening activation of pelvic girdle exercise.
Intrinsic Foot Strengthening
1. Toe calf raises 2. squat circles with foot control 3. Ski jumper
Isometrics with movement
Isometrics with movement using a medicine ball in flexion and extension.
Sloppy Push-Ups, McKenzie Extensions, Cobras
Disc injury exercise: McKenzie extension, Cobras, Sloppy Push-ups.
Side Plank- Low back strengthening along the flanks in the Oblique, Quadradus Lumborum, Erector Spinae without causing compression on the Lumbar discs. Recommended by Dr. Stuart McGill
Isolated Hamstring Strengthening exercise without glute and low back involvement. Great for stabalizing knee joint and decreasing knee pain.
Strengthening and Stabilization of the core and low back musculature.
Row variation for increasing posterior back and shoulder strength and stability
Shoulder internal rotation stretch of rotator cuff muscles with resistance and relaxation.
A simple bridge with lifting hips to be in a straight line with shoulders hips and thighs. Increasing posterior chain stability and strength
Exercise for shoulder strengtheing in the rotator cuff & larger shoulder muscles.
Intrinsic Foot Exercises
1. Big toe up & small toe down. 2. Fanning 3. Adduction &abduction of toes 4. Towel crunching with toes.
Slump Nerve Flossing
Nerve flossing of the Sciatic Nerve while sitting. A progression from side lying low back nerve flossing.
Standing neck retractions helps with strengthening front neck muscles.