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, March 2012 TM TM Why Is Posture So Important? Presented by: Exercise of the Week Lumbar Stabilization – Leg lifts Difficulty: Moderate (Consult your chiropractor before starting this or any other exercise.) Start: Lie on back with arms out to sides. Keeping legs straight, bend hips to 90 degrees so bottom of feet are pointing up toward ceiling. Exercise: Keeping spine steady, lower both legs slowly toward floor. As soon as you feel lower back starting to arch, stop. Pause for 1-2 counts, then bring legs back to starting position. Perform 5-10 repetitions. Exercise of the Week Seated Twist Difficulty: Easy (Consult your chiropractor before doing this or any other exercise.) Start: Seated on a chair. Exercise: Keeping knees pointing straight ahead, reach around behind you, holding onto armrest or backrest of chair to maintain this twisted position. Relax lower back, breathing slowly and deeply. Hold for 30-60 seconds, and then return to starting position. 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
Erin Mills Optimum Health provides naturopathic chiropractors, foot massage therapy, naturopathic medicine & therapeutic massage to achieve optimum health
This document is posted to help you gain knowledge. Please leave a comment to let me know what you think about it! Share it to your friends and learn new things together.
Transcript
Exercise of the Week
Lumbar stabilization (stage 3)
Difficulty: Moderate
(Consult your chiropractor before starting this or any other exercise.)
(Consult your chiropractor before starting this or any other exercise.)
Start: Lie on back with arms out to
sides. Keeping legs straight, bend
hips to 90 degrees so bottom of
feet are pointing up toward
ceiling.
Exercise: Keeping spine steady,
lower both legs slowly toward
floor. As soon as you feel lower
back starting to arch, stop. Pause
for 1-2 counts, then bring legs
back to starting position. Perform
5-10 repetitions.
Exercise of the Week
Seated Twist
Difficulty: Easy
(Consult your chiropractor before doing this or any other exercise.)
Start: Seated on a chair.
Exercise: Keeping knees
pointing straight ahead, reach
around behind you, holding onto
armrest or backrest of chair to
maintain this twisted position.
Relax lower back, breathing
slowly and deeply. Hold for 30-60
seconds, and then return to
starting position. 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
The most common postural deviations are:
FORWARD HEAD POSITIONH I J J K L M N O P Q R O P P S L T M Q I R J P Q R P L P UI V P L R O P W T U U X P I Y R O P M O I K X U P L Z Y L I W SM T U P H V T P N [ \ ] P J S K M P R O P N P T ^ O R I Y R O PS V P L S ^ P O P S U T M S _ _ L I ` T W S R P X a R O S R I Y SX S L ^ P b I N X T Q ^ b S X X c Y I L P V P L a T Q J O T RU L T Y R M Y I L N S L U L P X S R T V P R I a I K L M O I K X U P L cd e f W I L P N P T ^ O R T M P ` P L R P U K _ I Q R O PW K M J X P M c g I T Q R M S Q U X T ^ S W P Q R M I Y R O PQ P J h S Q U K _ _ P L b S J h c J S K M T Q ^ M R L S T Q T QR O P M P R T M M K P M \ i O T M I J J K L M W I M R J I W HW I Q X a N O P Q M T R R T Q ^ T Q Y L I Q R I Y S J I W H_ K R P L M J L P P Q I L R P X P V T M T I Q \ i I S V I T U T R cY T L M R _ I M T R T I Q R O P M J L P P Q S R R O P X P V P X I Ya I K L P a P M c _ L P Y P L S b X a U T L P J R X a T Q Y L I Q RI Y a I K \ j P J I Q U c b P M K L P a I K L P a P M T ^ O R T M^ I I U \ k Y T R T M _ I I L c a I K N T X X O S V P SR P Q U P Q J a R I X P S Q Y I L N S L U R I ^ P R J X I M P LR I R O P M J L P P Q \SLOUCHINGH I J J K L M N O P Q R O P K _ _ P L b S J h T MI V P L H J K L V P U S Q U R O P M O I K X U P L M L I K Q UY I L N S L U \ i O T M W S h P M S _ P L M I Q X I I h R T L P UI L U P g P J R P U c S Q U T M I Q P I Y R O P W I M RK Q S R R L S J R T V P _ I M R K L P M \ k R S X M I S X R P L M R O PJ K L V S R K L P M I Y R O P P Q R T L P M _ T Q P c M I T R T MR O P X P S M R U P M T L S b X P T Q R O S R L P M _ P J R R I I \l I M R K L S X W K M J X P M I Y R O P X I N P L b S J h S L P_ X S J P U K Q U P L S R L P W P Q U I K M X I S U c S Q UR O P T L I V P L H S J R T V S R T I Q S U U M R I R O P J I W H_ L P M M T V P Y I L J P M Y P X R b a R O P U T M J M S Q Ug I T Q R M I Y R O P X K W b S L M _ T Q P c T Q J L P S M T Q ^R O P X T h P X T O I I U R O S R R O P M P R T M M K P M N T X Xb P J I W P T L L T R S R P U S Q U m I L T Q Y X S W P U \n Q a S X R P L S R T I Q T Q R O P Q S R K L S X J K L V P M I YR O P M _ T Q P N T X X S X M I X P S U R I o p q r p s q t uv w s u w x t r y z { v | i O P M P S L P M _ P J T Y T J S L P S MI Y R O P M _ T Q P N O P L P I Q P V P L R P b L S U I P MQ I R W I V P _ L I _ P L X a L P X S R T V P R I S Q I R O P L \} O P Q R O T M O S _ _ P Q M c Q P L V P M R O S R P ` T R R O PM _ T Q P S R R O P X P V P X I Y R O P M K b X K ` S R T I Q J S Qb P J I W P T L L T R S R P U c S M N P X X S M R O P W K M J X P MS R R S J O P U R I R O P M P V P L R P b L S P \ k Y R O P M PS L P S M S L P Q I R S U g K M R P U b a a I K L J O T L I H_ L S J R I L c R O P Q Y K Q J R T I Q N T X X Q I R b PL P M R I L P U c X P S U T Q ^ R I J O L I Q T J S X X a R T ^ O RS Q U L P M R L T J R P U M P ^ W P Q R M \ ~ I Q ^ H R P L W cR O T M W S h P M T R Q P S L T W _ I M M T b X P R I W S T Q HR S T Q _ L I _ P L _ I M R K L P \
AWARENESS H _ S a S R R P Q R T I Q R I a I K L _ I M R K L P N O P QM T R R T Q ^ I L M R S Q U T Q ^ \ k Y a I K h Q I N a I KS L P I K R I Y _ I M T R T I Q c J I L L P J R T R \ k Q M R P S UI Y Å _ K X X T Q ^ a I K L M O I K X U P L M b S J h Æ cT W S ^ T Q P M R S Q U T Q ^ S M T Y a I K S L P SÇ K S L R P L H T Q J O R S X X P L \ i O P R O I L S J T J J K L V PN T X X b S X S Q J P I K R c S Q U a I K L J O P M R M O I K X UQ S R K L S X X a L T M P c R O P L P b a S X X I N T Q ^ R O PM O I K X U P L M R I ^ P Q R X a Y S X X b S J h T Q R I_ I M T R T I Q \ È P S U _ I M T R T I Q N T X X b P W I L PJ P Q R P L P U c R S h T Q ^ M R L P M M S Q U M R L S T Q I Y Y R O PS L P S N O P L P R O P O P S U W P P R M R O P M O I K X HU P L M \GET ADJUSTEDH N O P Q V P L R P b L S X M K b X K ` S R T I Q M S L P_ L P M P Q R T Q a I K L M _ T Q P c T R T M S X W I M RT W _ I M M T b X P R I W S T Q R S T Q S _ L I _ P L _ S R R P L QI Y M _ T Q S X J K L V P M \ Editor & writer: David Coyne