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Your physical therapist will teach you the right way to do each exercise so that you maximize your body's ability to stabilize the spine. |
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Hip and Knee |
Gastroc Stretch
Keeping back leg straight, with heel on floor and turned slightly outward, lean into wall until a stretch is felt in calf. Repeat stretch on alternate leg.
Hold: 30 seconds.
Repeat: 3 times.
Sessions: 2 per day.
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Hip and Knee |
Hamstring Stretch
Place foot on stool. Slowly lean forward bending at waist until a stretch is felt in back of thigh. Repeat stretch on alternate leg.
Hold: 30 seconds.
Repeat: 3 times.
Sessions: 2 per day.
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Hip and Knee |
Supine Piriformis Stretch
Cross legs with involved leg on top. Gently pull opposite knee toward chest until a comfortable stretch is felt in the buttock/hip area. Repeat stretch on alternate leg.
Hold: 30 seconds.
Repeat: 3 times.
Sessions: 2 per day.
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Back |
Pelvic Tilt
Flatten back by tightening stomach muscles and buttocks.
Hold: 10 seconds.
Repeat: 10 times.
Sessions: 2 per day.
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Back |
Single Knee to Chest Stretch
Pull one knee in to chest until a comfortable stretch is felt in lower back and buttocks. Repeat with opposite knee.
Hold: 5 seconds.
Repeat: 20 times each side.
Sessions: 2 per day.
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Back |
Double Knee to Chest Stretch
Pull both knees in to chest until a comfortable stretch is felt in lower back. Keep back relaxed.
Hold: 5 seconds.
Repeat: 20 times.
Sessions: 2 per day.
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Back |
Seated Low Back Stretch
Sit in chair with knees spread apart. Bend forward to floor. A comfortable stretch should be felt in lower back.
Hold: 30 seconds.
Repeat: 3 times.
Sessions: 2 per day.
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Back |
Wall Slides
Keep head, shoulders and back against wall with feet out in front and slightly wider than shoulder width. Slowly lower buttocks while sliding down wall, until thighs are parallel to floor. Keep back flat.
Hold: 5 seconds.
Repeat: 20 times.
Sessions: 2 per day.
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Back |
Theraband Rowing
Holding tubing, pull arms back while bringing shoulder blades together (as if rowing a boat).
Hold: 3 seconds.
Sets: 2 (10 repetitions each.)
Sessions: 2 per day.
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