Exercises created to support the strength and flexibility of your back are best engaged in your home. Back problems can get in the way of everyday life, but with recommendations from your chiropractor you can benefit from knee stretches and lumbar rotational techniques. For effective back pain relief provided by a chiropractor Kent WA patients are assisted to experience a reduction in physical discomfort.
The knee to chest stretch is performed while lying with your back on the floor, knees bent and feet flat. Hold your knee with your hands and tighten your core and stretch your back for an average of 5 seconds. Relax and repeat for the second leg, increase the intensity by holding both legs and perform twice daily.
The lower rotational stretch of the back involves lying flat on the ground with bent knees. With shoulders flat on the ground, hold both knees and twist your spine gently from left to right. This can be performed on each side for an average of 10 seconds and twice every single day.
Cat stretches are engaged by putting your hands and knees flat on the ground. Arch your spine and contract your abdominal muscles then gently sag the stomach towards the floor and return to your original position. This technique can be performed morning and evening, repeated 4 to 5 times per session.
Seated lower lumbar stretches includes remaining in position on the chair while crossing the one leg over the next. If you cannot remain stable, hold your elbow to the outside of your knee and continue to stretch for an average of 10 seconds. Performing these cycles around 4 times each day can help produce decreased pain and improved mobility.
Improving lumbar strength while performing exercises are best achieved with recommendations provided by a chiropractor. Poor support, weak muscles and spinal strain are improve through structured exercises. Consulting with a certified therapist will provide the support strategies necessary to protect against surgical procedure or reliance on prescription medication.
The knee to chest stretch is performed while lying with your back on the floor, knees bent and feet flat. Hold your knee with your hands and tighten your core and stretch your back for an average of 5 seconds. Relax and repeat for the second leg, increase the intensity by holding both legs and perform twice daily.
The lower rotational stretch of the back involves lying flat on the ground with bent knees. With shoulders flat on the ground, hold both knees and twist your spine gently from left to right. This can be performed on each side for an average of 10 seconds and twice every single day.
Cat stretches are engaged by putting your hands and knees flat on the ground. Arch your spine and contract your abdominal muscles then gently sag the stomach towards the floor and return to your original position. This technique can be performed morning and evening, repeated 4 to 5 times per session.
Seated lower lumbar stretches includes remaining in position on the chair while crossing the one leg over the next. If you cannot remain stable, hold your elbow to the outside of your knee and continue to stretch for an average of 10 seconds. Performing these cycles around 4 times each day can help produce decreased pain and improved mobility.
Improving lumbar strength while performing exercises are best achieved with recommendations provided by a chiropractor. Poor support, weak muscles and spinal strain are improve through structured exercises. Consulting with a certified therapist will provide the support strategies necessary to protect against surgical procedure or reliance on prescription medication.
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