What I Have Learnt in Physio Back Class...

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OK, now that I have completed my physiotherapy "back" class, now I have to try to remember what I was taught, since they did not even provide me with a list of exercise to remember... Hope I don't get it wrong:

• Both Knees to Chest
• Knee Rolling
• Supine Hamstring Stretch
• Straight Leg Raise
• Hip Flexor Strenghtening in Supine
• Bridging
• Partial Curl Ups
• Cat Stretch
• "Superman"
• Stabilization with Exercise Ball
  
• Pelvic Tilting
  
  

Both Knees to Chest

Lie on your back, bend one knee and hold on with the same hand then do the same with the other leg. Pull both legs up towards the chest, gently at first. NB If you have a recent disc problem this can make you worse. If in doubt, get advice.

This exercise can feel very stretchy at first as many of us do not flex our lumbar spines fully in normal life. You may not be able to get your knees up as far as she can but that doesn’t matter to start with. Go as far as you easily can and you will see improvement steadily with time. Repeat 10 times.

Knee Rolling
Lie on your back with your knees bent up and feet flat on the surface.

Keep your knees together and roll them steadily from side to side. If you have a lot of mobility you may be able to get your leading knee to touch the surface.

Often you will not be able to allow a large movement initially as it may be uncomfortable, so keep a smooth and gentle motion going within your comfort zone. There is very little rotation in the lumbar spine but nevertheless this movement is often uncomfortable in the low back and can be useful as part of your exercise programme. Repeat 10 times each side.

Hamstring Stretch, Supine
Repeat 10 times.

Lie on your back. Bend your hip, grasping your thigh just above the knee. Slowly straighten your knee until you feel the tightness behind your knee. Hold for 10 seconds. Relax.

Repeat with the other leg.

If you do not feel this stretch, bend your hip a little more, and repeat.

No bouncing! Maintain a steady, prolonged stretch for the maximum benefit.

Straight Leg Raises
Perform 10 sets of 10 repetitions. Lie on your back, with your uninvolved knee bent. Straighten your other knee with a quadriceps muscle contraction. Now, slowly raise your leg until your foot is about 12 inches from the floor. Slowly lower it to the floor and relax.

Hip flexor strengthening in supine
(Left) To strengthen the muscles at the front of your hip. Position yourself lying on your back. Start with your knee straight. Finish with your knee bent. Ensure that you slide your foot along the bed. Repeat 30 times.

Bridging
(Right) To strengthen the muscles at the back of your hip. Lie flat on back; bend knees at 90-degree angle, feet flat on floor. Raise buttocks off floor, keeping abs tight (You can activate these abs by coughing - concentrate on contracting these muscles) Shoulder to knees should be in straight line. Hold for a count of 10. Slowly lower buttocks to floor. Repeat 30 times.



Partial Curl ups
(Left) Strengthens abdominal muscles. Cross your arms loosely, and tuck your chin in. Tighten your abdomen and curl halfway up directly in front of you while breathing out. Hold for 10, curl down, repeat 30 times.


Cat Stretch
(Right) To stretch or maintain range in your spine. Position yourself on your hands and knees. Practice arching (rounding) your back up as you bend your head down, then drop your back down to the opposite position and lift your head up.

"Superman"
Balancing / stabilization exercise: Strengthens muscles running down sides of spine, back of shoulders, and buttocks

Begin on all fours, hands directly under your shoulders and knees directly under your hips. Keep the back flat. Keep buttocks and abdomen tight. (To activate your deepest abdominal muscles, cough once or twice) Lift one arm up and forward that it is parallel to your back. Keeping the arm extended, lift the opposite leg in the same manner. Keep your face down, head aligned with spine. Keep arm, spine, and leg aligned as if they are forming a flat tabletop. Balance yourself for a count of 10, relax, switch sides and repeat. Remember to breathe. Do 30 times.

Stabilization Exercises Using An Exercise Ball
Feet flat on floor with hips and knees bent at a 90-degree angle. Keep you abdomen tight. (To activate your deepest abdominal muscles, cough once or twice). Keep your back straight. Raise and lower one heel at a time. Alternate for 30 times each.

Pelvic Tilting

Lie on your back with your knees bent up and feet on the surface. Start by tilting your pelvis a little so your back arches a bit. This picture shows her arching her back rather a lot and you may not need to try and go this far in your own exercise.

I find that many people have real trouble in figuring out just what to do in this movement and just can’t get the hand of it. Adjusting the pelvic tilt in standing can be useful but if you can’t do it in lying you have no chance in standing. Starting the movement by going the opposite way, into back arch, can help get the idea into your head.

Now press the small of your back down to the surface and tuck your bottom under. Do not lift your buttocks up, this is a forward and back rocking motion and often tricky to get right. You should feel the small of your back has pushed down against the surface. If put your hand under your back when you arch slightly you will feel the pressure as you tilt correctly in the opposite direction.When you get good at this you can use it to control the amount of pelvic tilt you have in your back in standing and to perform the core stability exercises which are thought to play such an important part in back pain related problems these days.


Source: http://www.physiotherapyexercises.com/ http://www.guardians.net/chiropractic/advanced-back-exercises.htm http://orthoinfo.aaos.org/topic.cfm?topic=A00300 http://www.thephysiotherapysite.co.uk/exercise/simple_back_exercise.html
http://www.bigbackpain.com/back_exercises.html