Low Back Stabilization Procedures

Tallgrass Chiropractic Low Back Stabilization Procedures


Alternate Wall Angels 

Stand with your back to the wall, about six inches away, and feet should width apart. Place the back of your hands (dorsum) and elbows in contact with the wall. Make sure you are bracing, standing with good posture and maintain contact of hands and elbows on the wall while performing the exercise.

Note: Exercise may be started while lying on your back, on a firm surface. Progress standing agains the wall and then to 6 inches away.

Alternate Wall Angels


Perform a "snow-angel" movement, superior to inferior arc, moving elbows towards your sides and then return to starting position. Slow controlled movements are important. Form start, movement, and return to start should take two to three breaths. Repeat 5 times, twice per day.

"snow-angel" movement


 Ball Sitting

Sit on a ball with low back in "neutral" posture for up to five minutes (or longer) periodically during the day.

Ball Sitting position


Sit with one foot off the floor for up to ten seconds. Repeat on opposite side. Perform one repetition on each side that lasts up to ten seconds. Perform twice per day.

Ball Sitting - Leg up


 With a steady fluid movement, start by raising the right leg and left arm with a weight (optional) in hand simultaneously, return to neutral position and progress without rest by raising the left leg and right arm with a weight (optional) in hand simultaneously and return to neutral. Perform this cycle five times, twice per day. Begin by holding light weight in each hand. Gradually increase the weights.

Ball Sitting - raising the right leg and left arm with a weight


 Birddog I

Lift right arm and left leg simultaneously. Do not let your back sag, your pelvis tip or shift your body weight to one side or the other. Hold position for three seconds and then repeat on other arm and leg. Repeat procedure five times, twice per day. When this exercise becomes stable, add "Birddog II."

Birddog I position


 Birddog II

Perform "birddog" over a ball. Hold position for three seconds. Repeat procedure five times, twice per day.

Birddog II Position


 Braced Push-up Table

Brace body with spine in good, straight posture. Hands shoulder width apart with a locked, neutral spine. Stand a few feet back from the counter-top or table.

Braced Push-up Table Position


Elbows bend allowing the chest to approach the table, hold, return to neutral. This cycle should take two to three breaths to accomplish. Repeat 3-5 times, twice a day.

Braced Push-up Table - Elbows bent


 Transverse Abdominus (Supine)

Start Bracing

Tighten muscles 360 degrees around your waist as if you were going to resist a hit in your abdomen. Or, try to cough and stop just as you are about to make the sound. Contract 360 degrees around the waist, only 1/3 of a full contraction. Hold and breathe normal. Narrowing on sides of waist is the visible sign done correctly. As you breathe IN the abdomen should rise up. Hold for two to three breaths, (5-8 seconds) repeat 10 times.

Transverse Abdominus (Supine)


 Intermediate (Sitting)

Progress to practice holding for 3-5 minutes while in a sitting posture on a stable surface.

Protocol- Perform 2 times per day. Progress as you master the technique.

 Intermediate (Sitting)


Advanced (Sitting)

Progress to an unstable surface. Hold for 1 minute, repeat 10 times, twice a day.

Advanced (Sitting)


Corner Stretch

Start in a corner of the room or a doorway. Place your hands at shoulder height, slightly wider than shoulder width apart, two to three feet away from the corner.

Corner Stretch position


Tighten your core by bracing and keeping your spine stiff and lean into the corner. You will feel a stretch in the front of your chest area (pectoralis muscles) and between should blades. Return to start position. Total movement is performed for 2-3 breaths. Perform 3-5 times, twice a day.

Corner Stretch Position II


Stretches for Elbow, Carpal Tunnel, Forearm

Flexor Muscle Stretch

Start with arm out in front of you, elbow straight, palm down facing the ground. Gradually extend your wrist, grasping your fingertips with your other hand and apply a slow stretch. Each cycle should take approximately 2-3 breaths to complete from start, to full stretch back to start.

Flexor Muscle Stretch


Extensor Muscle Stretch

Next, make a fist with your arm in the same start position and flex your wrist with a slow, steady stretch as far as comfortable. This cycle should take approximately 2-3 breaths to complete from start to full stretch and back to start. Perform both exercises, three times every 3 hours.

Extensor Muscle Stretch


Flossing for Brachial Plexus

Begin either standing or seated with spine braced with good posture. Bring involved side arm up horizontal to the ground with the palm up, elbow fully extended and your neck and head flexed sideways toward your arm.

Flossing for Brachial Plexus


Slowly, without causing any increase in symptoms, flex your neck and head  away from the arm that is up while simultaneously flexing your elbow. Slowly flex your head while simultaneously straightening your elbow to the starting position.

If you experience any increase in symptoms, stop the movement at that point and then gradually increase to full motion as tolerated. Total time for the fully cycle of movement, start to finish should take about 2-4 breaths (8-10 seconds)

Flossing for Brachial Plexus II


Neurodynamics Routine

Start in spine neutral posture with bracing technique. Progress slowly to end position, then return to start. The cycle from start to end to return to start should take 2-3 breaths. Start slow. If any increase or appearance of symptoms occurs, make note and shorten the arc of movement until symptoms decrease. Repeat 2-5 times, twice per day.

Shoulder Decompression and Scapular Retreaction

Shoulder Decompression and Scapular Retreaction


Push Away Median Nerve, Scapular Protraction                                            Cover Ears, Ulnar Nerve

Push Away Median Nerve, Scapular Protraction


Throw Behind, Shoulder Depression                                                                       Track Baton, Internal Rotation

Throw Behind, Shoulder Depression - Track Baton


 Plank

Form a "plank" by bridging on your elbows/forearms and toes. Hold for five seconds, repeat five times twice per day. When this becomes stable, proceed to intermediate level.

Plank - Beginners


 

While in the plank position, lift one foot off the floor. Hold for five seconds, then repeat on other side. Perform five repetitions on each side twice per day. When this becomes stable, proceed to Intermediate Advanced level.

Plank - Intermediate


 Perform the plank exercise with ball under lower legs. Maintain position for ten seconds, perform one repetition twice per day. when this exercise becomes stable, proceed to Advanced level.

Plank - Intermediate Advanced


While in plank position with ball under lower legs, extend hip and hold for five seconds, perform one repetition on each side twice per day.

Plank - Advanced


Sciatica Flossing

Begin seated so your legs can swing free underneath your buttocks, spine straight and braced. Simultaneously extend your neck and your leg up to lock your knee into full extension on the side of sciatica.

Sciatica Flossing


Next, simultaneously flex your neck and your knee. If there is any dramatic increase in your symptoms, shorten your movement to the point where the symptoms start to increase. Repeat and increase the range of movement of the flossing technique as tolerated. Total movement will be for 2-4 breaths. Start 2-4 repetitions, twice per day.

Sciatica Flossing II


 Upper/Mid-Back

Start in seated position with bracing techniques and good posture. Make sure your band or tubing is proper secured. Use slow controlled movement allowing for a full cycle to take 2-3 breaths (6-8 seconds). Start with 6-8 repetitions, one set. Progress to 8-12 repetitions, two sets. Then consider using double strength tubing.

Lower Trapezius

Upper/Mid-Back Exercise


Middle Trapezius

Middle Trapezius Exercise


Infraspinatus/Teres Minor and Middle Trapezius (make sure elbows stay into side)

Infraspinatus/Teres Minor and Middle Trapezius Exercise


 Wall Angels

Start standing about six inches away from the wall with your back against the wall and feet shoulder width apart. Your hands should be at the height of your ears. Keep the back of your hands (dorsum) and elbows in contact with the wall.

Wall Angels Excercise

Slowly let your torso drop slightly, sliding your back on the wall with your arms stationery. (wall slide with torso). Stabilize your shoulder blades and hands as the torso glides down. Return to starting position. This cycle should take 2-4 breaths to complete. Repeat 5-10 times twice a day.

Wall Angels - Exercise II


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