TRX: Gym In A Bag

Back-strain-exercises

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Back-Strain-Exercises

Directions for back-strain-exercises: Warm up on the treadmill x15 minutes on level light walking pace or go outdoors. Complete these as tolerated 2-3x/day to help relieve muscle guarding/strain in your lower back. In addition , consider ice after exercises. Learn ice massage techniques here

Back-Strain-Exercises   Your Notes
Seated core warmup on ball
1. Sit on exercise ball with your hands at your hips.
2. Raise the right side of your hip up towards your shoulder.
3. Return to the starting position and repeat with the other side.
4. Repeat for the prescribed repetitions.

Physical Therapist's comments:
Start by completing 10 slow reps doing a "front to back ball roll" or pelvic tilt on the ball to gently warm up and stretch the lumbar para-spinal muscles. Try slowly doing the hip lifts shown for 10 reps each side after doing pelvic tilts
Sets Reps Weight/
Resistance
1 10   
 
Lumbar Roll with ball
1. Lie down on the floor and place your lower legs on top of the stability ball.
2. Keeping your legs on the ball shift your legs to the side and let the ball roll with them.
3. Now return to the starting position and repeat to the other side.
4. Repeat for the prescribed number of repetitions.

Physical Therapist's comments:
Hold rotation on each side for 90 seconds and try to gain more rotation with each exhalation Repeat each side 3x
Sets Reps Weight/
Resistance
1  
 
Supine Hip Stretch with ball
1. Lie on your back with one foot on top of a ball and the other foot on top of the opposite knee.
2. Slowly curl the ball towards your chest until a stretch is felt in the opposite hip.
3. Return to the starting position and repeat for the prescribed reps. Then repeat with the other leg.

Physical Therapist's comments:
Hold each side for 90 seconds x 2 sets each side
Sets Reps Weight/
Resistance
1  
 
Hamstring Curl
1) Assume back lying position on floor. Place hands at sides with palms down on floor.
2) Start position: Place heels of both feet on top of stability ball. Raise hips off floor.
3) Curl heels toward glutes by flexing at the knee. Hips should remain off floor.
4) Return to start position.
5) Remember to maintain stability of ball by utilizing muscles in the trunk and core. To increase difficulty, cross arms hands over chest to take away base of suppport.

Physical Therapist's comments:
Keep hips on floor for now. Focus on breathing out as you pull ball towards rear and hold stretch for 2-3 seconds prior returning to start position.
Sets Reps Weight/
Resistance
1 15   
2    
 
Supine Twist Stretch
1. Lie on your back on the floor.
2. Gently rotate trunk and legs to side so that your knees are facing entirely to a side.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep shoulders on the ground.


Physical Therapist's comments:
Modify this stretch as we reviewed by sliding top leg up so ankle rests inside other knee. Hold 90 each side
Sets Reps Weight/
Resistance
1 90 sec   
 
Hip Flexor Stretch on ball
1. Sit on the ball with one leg stretched behnd you and the other leg bent at the knee in front of the ball.
2. Shift forward keeping the back foot planted until you feel a stretch in the hip flexor of the outstretched leg.
3. Hold for the presribed time and repeat with the other leg.

Physical Therapist's comments:
Contract your abs and your glutes to emphasis stretch in front of hip
Sets Reps Weight/
Resistance
1 90 sec. hold time 
 
Supine Bench Psoas stretch
1. Lie on the end of bench with both legs up towards your chest.
2. Hold one leg into towards yoru chest with your hands.
3. Allow the other leg to fall towards the floor and let it hang to stretch the psoas of that leg.
4. Hold for the desired number of seconds and then repeat with the other leg.

Physical Therapist's comments:
 
Sets Reps Weight/
Resistance
 
Modified Letter T Stretch
1. Lie on back with right knee drawn toward chest.
2. Slowly bring bent leg across body until a stretch is felt in the lower back and hip area.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep shoulders squared and flat on ground at all times. Bottom leg should be bent so that your knees are aligned.
Physical Therapist's comments:
 
Sets Reps Weight/
Resistance
 


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