21/10/2020
🇹🇹 BACK PAIN CLINIC
📞 Call / Whatsapp:
👉 747-5297
👉 308-3370
👉 4 Chincuna Gardens, Chin Chin Road, Cunupia
Summary of exercises with timestamps..
🔥 0:17
Tennis ball massage of the:
Lower back
Middle back
Upper back
Upper trapezius
🔥 2:30
Lower back mobility exercise
Lie flat on your back
Press the lower back flat into the mat
Imagine pressing someone’s hand into the mat with your lower back
Hold for a second, release, repeat
🔥 3:22
Bridges
While you are flat on your back and your legs are bent, raise the buttocks off the mat
Effectively making a “bridge” with the body
Hold for a second at the top and come down slow and controlled
Don’t swing the body up quickly and flop back down
🔥 4:24
Combination of lower back mobility exercise and bridge exercises above
🔥 4:46
Lying Trunk Twists
Keeping both shoulders and feet flat on the floor, knees and ankles together, twist or rotate the lower body trying to get the knees to touch the floor on either side
🔥 5:50
Lying Trunk Twists with legs elevated
Keeping both shoulders BUT feet off the floor, knees and ankles together, twist or rotate the lower body trying to get the knees to touch the floor on either side. Your feet don’t touch the floor for the duration of the exercise, until you are finished.
🔥 6:34
Double knee tuck stretch
While you are flat on the floor tuck both knees towards the chest to stretch the lower back. You can hold the hamstrings or the shins. No bouncing.
🔥 7:40
Glutes (buttocks muscle) stretch
Make a “figure 4” with the legs and tuck one knee at a time to the chest to stretch the opposite glute muscle.
Or, pull the knee towards the opposite shoulder to stretch the glute muscle
Additionally you can do a combination of both
🔥 8:51
Hamstring stretch
While you are flat on your back, one leg bent and the other straight, grab the hamstring of the straight leg and pull it upwards, keeping it straight all the way. Be sure to also pull the ankle back while performing the stretch.
🔥 9:30
Planks
Lay flat on your belly then prop yourself up on your forearms and lift the chest and abdomen off the floor and hold for as long as you can.
🔥 10:10
Side planks
Lay on your side then prop yourself up on ONE of your forearms. Be sure the elbow in directly under the shoulder to avoid shoulder injury. Then lift your side off the floor, hold for 1 second and come back down.
🔥 11:13
Superman exercise
Lay flat on your belly with both arms to your side. The lift your head and chest off the floor and IF POSSIBLE, your shins and thighs as well. Lower yourself slowly. As you get stronger, move the hands more forward to make it more and more difficult.
🔥 12:20
Psoas or Hip flexor stretch
Stand with a chair or table to your side and split the legs, one in front and the other behind. Bend the front leg and put the front of the back leg flat on the floor. Keep the torso upright and bend the front leg as much as you are able, feeling a stretch at the top of the back leg. No bouncing.
💯 We treat:
🔥 Sciatica
🔥 Slipped disc
🔥 Pinched nerves
🔥 Muscle spasms
🔥 Arthritis
🔥 Scoliosis
🔥 Neck pain
🔥 Joint pains
🔥 Foot pain
🔥 Heel spurs
🔥 Plantar fasciitis..and more
✔ Massage
✔ Physiotherapy
✔ Spinal adjustment
✔ Kinesio taping
✔ Acupuncture
✔ Electrical stimulation
✔ Massage gun
✔ Medical assessment
✔ Review of X-ray / MRI / CT scan
📞 Call / Whatsapp:
👉 747-5297
👉 308-3370
