Brighton Chiropractor | Hip 90 deg Abductions Great exercise to strengthen and stretch the hips, glutes and ease the lower back. The hip abductor muscles help to raise your leg to the side, away from your body. They also help support your pelvis when you’re standing on one leg. When these muscles are weak, it can affect your balance and mobility. It can also cause low back pain due to instability. This exercise is also very beneficial for runners.
Low Back Flexibility | Brighton Chiropractor Matt Bateman shows you how to help with the flexibility of a stiff low back
This exercise which is a combination of Childs Pose and Cobra Yoga positions or McKenzie extensions or Pluto Sniff positions known in various circles and industries.
These should be dine wihtin pain free range of motion and not casue any sharp pain or radicular pain down either legs. If this happens then stop and reduce the stretch
Plank Variations | Brighton Chiropractor Matt Bateman shows you how to do variations of the common plank that wont cause of exacerbate any back pain
People with history of back pain may not benefit from the stand high or elbow plank because at some point the back will arch. If this happens then pressure can build on the low back joints or discs and this can cause more pain
Moving the leg in these positions can avoid dropping the back into an arch but also activate a short weak psoas which is always a key aggravation to back pain
Work on these plank variations to avoid the common plank causing any issues
Brugger Relief Position | Brighton Chiropractor Matt Bateman shows a simple postural exercise which can be done at home or in the office environment to reset the shoulders against creeping forward
Forward Hunched shoulders is something that occurs when the arms lean forward towards a computer screen etc especially when in a seated position
Practice this exercise every hour when seated for 5 x 5 second hold
Home Lunge Squats | Brighton Chiropractor Lunges strengthen your back and core muscles without putting too much stress or strain on your spine. A strong, stable core reduces your chance of injury and improves your posture, making common movements easier. Great lower body strengthening exercise. Give it a go!
Band Resisted Bird Dog | Brighton Chiropractor The bird dog is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain. It strengthens your core, hips, and back muscles. It also promotes proper posture and increases range of motion. Increase resistance by adding the band.
Straight Leg Raises | Brighton Chiropractor The straight leg raise is also used by doctors and physical therapists to assess lumbar spine impingement, herniated discs, and sciatic pain. It can help differentiate injuries of the hip from that of the lumbar spine. It’s also a fantastic core strength and stabilizer.
Band Resisted Knee Strengthening Exercises | Brighton Chiropractor Knee strengthening exercises do not affect the knee joint directly, but they strengthen the muscles surrounding it. Strong muscles in the legs can help provide support for the knees. This support may alleviate pressure and strain on these joints, which can relieve pain and help a person be more active. Using the band provides increases resistance. Give it a go!
Home Band Resisted Glute Med Exercises | Brighton Chiropractor Your glutes help control the movement of the pelvis, hips, legs, and torso. The glutes help slow down the flexion of your hips which helps counteract the downward pull of gravity. This helps prevent your lumbar spine from over-rounding forward. Your glutes help to stabilize the pelvis and movement in the hip joint. This is also a great exercise for runners!
Psoas March | Brighton Chiropractor video is a great exercise used to strengthen the core while the psoas muscles is elongating and isometrically contracting
Complete 3 sets of 8 reps daily or when you do a core session
The psoas (hip flexor) is a real problem in low back pain. It can cause low back pain, it can occur during low back pain then stop the back getting better and it can cause faulty movement patterns ongoing
For further help and information go to www.ccsussex.co.uk/homeexercise