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YouhavebeenprovidedwiththeseexercisestohelpimproveyourlowerbackpainsymptomsSlowlysquatdown,stickingyourbottomoutandkeepingyour backstraight,untilyouGuidance.buttocks.Rollyourkneestooneside,keepingyourshouldersflatonthebedorfloor,andholdforHeadup,backstraightand contract/tightendeepcoremuscles(pulltummybuttonin)Flexibilityexercises:Singlekneetochest:Pullonekneeuptoyourchestuntilacomfortablestretchisfelt inthelowerbackandDoublekneestochest:PullbothkneesuptoyourchestuntilaLumbarStretchingandStrengtheningHomeExerciseProgramNeutralSpine PositionPerformapelvictiltRepeatwithyouroppositekneeBendandStraightenElbowContinuetheexercisebypushingyourbottomdownandtighteningyour backmusclestoarchyourlumbar{lower)spineuprelaxRockyourpelvisbackandforthuntilyoufindLowBackMobilityExercisesBreatheoutandrelaxyour tummyandstickyourbottomouttohollowyourbacklikeahappycatDo sessionsperdayHowever,backpaincanloweryourbody’stolerancetothese movementssoitisimportanttostartwiththosethatarecomfortableanddonotworsenyoursymptomsProgressiveMobilityExerciseGuideLevelKneeBends Whilelyingonyourback,bringtheheeltowardsthebuttockbybendingthekneeuptowardtheirchest,thenreturntostartingposition.Lieonyourbackwith kneesbentPerformapelvictiltHowever,wehaveincludedactivationaswelltomakeiteasytointegratethisintoyourusualworkoutprepsecondsMicrosoft PowerPointBackExercisesLieonyourback,withyourkneesbentandyourfeettogetherReachashighasyoucanTheseExercisesareintendedtoassistwith themobilityforyourbackthroughtherehabilitationprocessBackPainGeneralMobilityExercisesInformationandExerciseLeafletforPatientsandCarers ExerciseandmovementareessentialtoenhancerecoverywhenbackpainpresentsRepeattimesexercisestostrengthenyourbackBottom-to-heelstretchRepeat timeseachsideTheprogramisLumbarStretchingandStrengtheningHomeExerciseProgramNeutralSpinePositionRockyourpelvisbackandforthuntil youfindapositionmidwayWarning:Performallexercisesinaslowandcontrolledmanner.TheseExercisesareintendedtoassistwiththemobilityforyourback BridgewaterCommunityHealthcareNHSFoundationTrustmobilityprogram,mostofthefocusliesthereHold secondsapositionmidwaybetweenaflat backandanarchedbackGuidanceDon’tholdyourbreathTightenyourstomachMusclesbypushingyourbackdownwardsHoldthestretchforadeepbreath andreturntothestartingpositionUsingyourtummymuscles,breatheinandarchyourbacklikeanangrycatYouhavebeenprovidedwiththeseexercisestohelp improveyourlowerbackpainsymptomsCeilingPunchesWhilelyingonyourback,puncharmstoceiling,alternatingarmsRepeat timesSupinerotation stretchLieonyourbackonthefloorIfyouexperienceshootingpain,numbness,orunusuallyseverepainyoushouldstoptheexerciseandspeaktoLowBack PainExercisesSlowlymoveyourbottombackwardstomeetyourheelsRollkneesrolltoonesidethenturnheadandarmstoresttheoppositewayHealth ServicesatWolves.Kneelonallfourswhiletryingtokeepyourbackandneckstraightbutdon'tlockyourelbows.BackPainGeneralMobilityExercises InformationandExerciseLeafletforPatientsandCarersExerciseandmovementareessentialtoenhancerecoverywhenbackpainKneerollsDrawyour abdominalsinwithoutmovingyourbackYourcueisHoldpositionfor