Exercise of the Week Lumbar stabilization (stage 3) Difficulty: Moderate (Consult your chiropractor before starting this or any other exercise.) Start: On hands and knees. Be aware of position of spine – start with a neutral spine or a flat back. Engage inner abdominal muscles by bringing belly button inward. Exercise: Keeping spine steady, reach one arm over head, elbow straight, with thumb pointing up to ceiling. Then, extend opposite leg out behind until knee is straight. Try to hold arm and leg at same height, preferably in line with spine. Balance and hold for 10-15 seconds. Switch arm/leg, balance and hold for 10-15 seconds. Perform 3-5 sets of this exercise per side. Issue 3, June 2012 TM TM Chiropractic From Head to Toe: Upper Back Pain Presented by: So, what causes upper back pain? Exercise of the Week Lateral Flexion – Assisted Stretch Difficulty: Easy to moderate (Consult your chiropractor before doing this or any other exercise.) Start: Sit upright in chair. Exercise: Place one hand on top of head, with fingers pointing down toward opposite ear. Then, allow neck to relax as weight of arm pulls head and neck gently to side. You should not feel pain in this position. Drop shoulder on side you feel the stretch. Hold for 20-30 seconds. Switch sides, and repeat 2X per side. Erin Mills Optimum Health Erin Mills Optimum Health 3105 Glen Erin Drive, Suite 5, Mississauga ON L5L 1J3 PH: 905.828-2014 www.erinmillshealth.com
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Exercise of the Week
Lumbar stabilization (stage 3)
Difficulty: Moderate
(Consult your chiropractor before starting this or any other exercise.)
(Consult your chiropractor before doing this or any other exercise.)
Start: Sit upright in chair.
Exercise: Place one hand on top
of head, with fingers pointing
down toward opposite ear. Then,
allow neck to relax as weight of
arm pulls head and neck gently to
side. You should not feel pain in
this position. Drop shoulder on
side you feel the stretch. Hold for
20-30 seconds. Switch sides, and
repeat 2X per side.
Erin Mills Optimum Health
Erin Mills Optimum Health3105 Glen Erin Drive, Suite 5, Mississauga ON L5L 1J3PH: 905.828-2014 www.erinmillshealth.com
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