Movement is an effective tool to help rehabilitate lumbar spine injuries. Moving in the correct directions is vital for each condition.
Execute the Williams Flexion Exercises to prevent and rehabilitate lumbar spine conditions such as lumbar sprain/strain and facet syndrome. These exercises will help stretch the erector spinae, quadratus lumborum and hamstrings muscles while strengthening the rectus abdominis, internal obliques, external obliques, transverse abdominis, hip flexors, quadriceps and multifidi.
Perform the McKenzie Protocol Exercises to help rehabilitate lumbar spine conditions which affect the Intervertebral Disc. These conditions include a lumbar disc herniation and lumbar disc bulge. The primary objectives of the McKenzie Protocol Exercises are to move the nucleus pulposus anterior and centralization of symptoms.
1) Pelvic Tilt
2) Single Leg Knee to Chest Stretch
3) Double Leg Knee to Chest Stretch
4) Crunch
6) Hamstrings Stretch
7) Bodyweight Squat
McKenzie Exercises for Lumbar Disc
1) Prone position
2) Prone extension on forearms.
3) Prone press-up. Prone extension on palms or fists.
Move in the correct direction to help eliminate the source of lumbar spine conditions and alleviate the symptoms of painful and performance limiting conditions. Perform all exercises through a symptom free range of motion. Never execute an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and find a viable substitute. Increase intensity in small gradual calculated increments.
Disclaimer: Viewing this video does not take the place of seeing a medical professional, receiving proper training in the medical profession or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Please receive proper medical training before attempting these medical procedures.
Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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“Running: Maximize Performance & Minimize Injuries” https://www.amazon.com/Running-Performance-Chiropractors-Minimizing-Potential/dp/1493618741