LUMBAR SPINE & SACRUM – MOBILIZE & STRETCH – VIDEOS


LOWER BACK MOBILIZE & STRETCH


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  1. Foam Roll Variations for the Lower Back – 2019 – Nguyen Chiro
  2. Lower Back Stretches – 2020 – Nguyen Chiro
    – take deep breaths during these movements
    (1) McKenzie Extension: keep shoulder blades squeezed; forearms on floor; straight arms for advanced; take long deep breaths
    (2) Prayer or Child Pose: slowly sit back
    (3) Supine Knees to Side: feet on floor; knees together; side to side
    (4) Supine Rockers: pull knees up; not necessary to excessively rock
    (5) Supine Stretch Single Leg Crossover: keep opposite shoulder on floor (hold object); opposite leg straight for advanced
  3. Rolling Massage . Nguyen
    (1) Glutes: lean to one side; roll full glute muscle
    (2) Piriformis: lean to one side; cross leg and hold ankle
    (3) Glute Longitudinal Muscle Stripping: back-lying; small ball on glutes area; rock side to side on tender spots
    (4) Piriformis Longitudinal Muscle Stripping: back-lying; small ball on piriformis area; rock side to side on tender spots
    (5) Figure 4 Longitudinal Muscle Stripping: sitting; small ball on piriformis area; rock side to side on tender spots
  4. 11 Best Sciatic Stretches . Nguyen
    (1) Lower Back Decompression: lying face down; pillow + roller pillow under stomach
    (2) Knees to Chest Stretch: low back flat on floor; open legs to assist
    (3) Sitting Nerve Sliding
    (4) Seated Piriformis Stretch: cross leg
    (5) Seated Piriformis Stretch: don’t cross legs; one leg on floor; one leg on box
    (6) Sitting on Floor: pull one leg to chest; turn towards that leg
    (7) Back Lying Figure 4
    (8) Pigeon
    (9) McKenzie Mobility: not a stretch
    (10) Hamstring Stretch
  5. One Minute Exercise . Nguyen
    (1) Lower Back Decompression: lying face down; pillow + roller pillow under stomach
    (2) McKenzie Mobility: not a stretch
    (3) Face Down on Floor – Banana Bends: shift away from pain side; sphinx for added intensity
    (4) Towel under Hip on Pain side: shift away from pain side; sphinx for added intensity
    (5) Face Down on Floor – Flex Knee to Side: bring knee up on pain side; sphinx for added intensity
    (6) Mulligan – Back-Lying with Knees Bent: drop legs to side; shift hips around pain side for added difficulty
    (7) Side Lying on Pain Free Side: feet on pillows or roller pillow
    (8) Seated Sciatic Nerve Gliding






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