SPINE CONDITIONING PROGRAM

STRENGTH:

Strengthening the muscles that support your spine will help keep your back and upper body stable. Keeping these muscles strong can relieve back pain and prevent further injury

FLEXIBILITY:

Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.

TARGET MUSCLES:

The muscle groups targeted in this conditioning program include:

• External oblique rotators (side and lower back)

• Internal oblique rotators (side and lower back)

• Piriformis (buttocks)

• Gluteus maximus (buttocks)

• Gluteus medias (buttocks)

• Hamstrings (back of thigh)

• Cervical spine (neck)

• Trapezius (neck and upper back)

• Latissimus dorsi (side and middle back)

• Back extensors and erector spinae (middle and lower back)

• Quadratus lumborum (lower back)

• Abdominals

LENGTH OF PROGRAM:

This spine conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your practitioner After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your back. Performing the exercises two to three days a week will maintain strength and range of motion in your back.

SPINE CONDITIONING PROGRAM

WARM UP

BEFORE DOING THE FOLLOWING PROGRAM IT IS IMPORTANT TO PERFORM AN ACTIVE WARM UP. THIS COULD INCLUDE LIGHT WALKING OR RIDING A STATIONARY BIKE FOR 5-10 MINS.

STRETCHING EXERCISES

HEAD ROLLS

MUSCLES WORKED: TRAPEZIUS, CX ERECTOR SPINAE

DIRECTIONS:

  • Sit in a chair or stand with your weight evenly distributed on both feet.

  • Gently bring your chin toward your chest.

  • Roll your head to the right and turn so that your ear is over your shoulder. Hold for 5 seconds.

  • Gently roll your head back toward your chest and to the left. Turn your head so that your ear is over your left shoulder. Hold for 5 seconds.

  • Slowly roll your head back and in a clockwise circle three times.

  • Reverse directions and slow roll your head in a counterclockwise circle three times.

REPETITIONS : 3 SETS OF 3

DAILY

TRY NOT TO SHRUG YOUR SHOULDERS DURING THIS EXERCISE. TO FURTHER ASSIST THIS PLACE YOUR HANDS BEHIND YOUR BACK AND CLASP YOUR HANDS TOGETHER

KNEELING BACK EXTENSION

MUSCLES WORKED: QUADRATUS LUMBORUM, LX ERECTOR SPINAE

YOU SHOULD FEEL THIS STRETCH IN YOUR LOWER BACK AND ABDOMINALS

DIRECTIONS:

  • Begin on your hands and knees with your shoulders positioned over your hands

  • Rock forward onto your arms, round your shoulders and allow your back to drop toward the floor. Hold this positions for 15 seconds.

  • Rock backward and sit on your buttocks as close to your heels as possible. Extend your arms and hold for 15 seconds.

REPETITIONS : 10 REPS

DAILY

SEATED ROTATION STRETCH:

MUSCLES WORKED: PIRIFORMIS

THIS STETCH SHOULD BE FELT IN YOUR BUTTOCKS AS WELL AS THE SIDE OF YOUR HIP

DIRECTIONS:

  • Sit on floor with both legs straight in front of you. Cross one leg over the other.

  • Slowly twist your torso towards your bent leg putting your hand behind you for support

  • Place your opposite arm on your bent thigh and use it to help you twist further

  • Look over your shoulder and hold the stretch for 30 seconds. Slowly come back to centre

  • Reverse leg positions and repeat the stretch on the other side. Repeat the entire sequence 4 times.

REPETITIONS: 2 SETS OF 4 REPS

DAILY

SEAT SIDE STRADDLE

MUSCLES WORKED: HAMSTRINGS, EXTENSOR MUSCLES, ERECTOR SPINAE.

DIRECTIONS:

  • Sit on floor with one leg extended to the side and the other leg bent.

  • keep your back straight and bend from your hips toward the foot of your straight leg. Reach your hands towards your toes and hold for 5 seconds.

  • Slowly round your spine and bring your hands to your shin or ankle.

  • Hold for 30 seconds and then relax for 30 seconds

  • Repeat on the other side. Repeat the sequence 10 times.

REPETITIONS: 10 REPS

DAILY

KNEE TO CHEST

MUSCLES WORKED: GLUT MAX, GLUT MED

THIS STRETCH SHOULD BE FELT IN YOUR BUTTOCKS

DIRECTIONS:

  • Lie on your back on the floor with your legs extended straight out.

  • Bend one knee and grasp your shinbone with your hands.

  • Gently pull your knee toward your chest as far as it will go.

  • Hold the stretch for 30 seconds and then relax for 30 seconds.

  • Repeat on the other side, then pull both legs in together. Repeat the entire sequence 4 times.

REPETITIONS : 2 SETS OF FOUR HOLD FOR 30 SECONDS

REPEAT DAILY

TRY TO KEEP YOUR LOWER BACK PRESSED TO THE FLOOR

STRENGTHENING EXERCISES

CAT COW

MUSCLES WORKED: LX ERECTOR SPINAE, HIP FLEXORS

DIRECTIONS:

  1. Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward.

  2. Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling.

  3. Broaden across your shoulder blades and draw your shoulders away from your ears.

  4. Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.

  5. Release the crown of your head toward the floor, but don't force your chin to your chest.

  6. Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.

REPETITIONS: 20 TIMES

DAILY

BIRD DOG

MUSCLES WORKED: BACK EXTENSORS, LX ERECTOR SPINAE, GLUTS

DIRECTIONS:

  • Begin on your hands and knees with your shoulders positioned over your hands and your hips directly over your knees.

  • Tighten your abdominals and raise one arm straight out to shoulder height level with your torso. Hold this pose until you feel balanced.

  • Slowly lift and extend the opposite leg straight out from your hips.

  • Tighten your buttocks and thigh to hold this position for 15 seconds.

  • Slowly return to the start position and repeat with the opposite arm and leg

REPETITIONS: 5 REPS EACH ARM AND LEG

DAILY

IF YOU STRUGGLE WITH BALANCE MODIFY TO BEGIN SOLELY WITH RAISING AN ARM, THEN A LEG UNTIL ABLE TO INCORPORATE BOTH INTO THE SAME REP.

PLANK

MUSCLES WORKED: BACK EXTENSORS, EX SPINAE, QUADRATUS LUMBORUM, ABDOMINALS, GLUTS

DIRECTIONS:

  • Lie on your stomach with your forearms on the floor and your elbows directly below your shoulders.

  • Tighten your abdominal muscles and lift your hips off of the floor.

  • Squeeze your gluteal muscles and lift your knees off of the floor.

  • Keep your body straight and hold for 30 seconds. If you can not hold this position, bring your knees back to the floor and hold with just your hips lifted.

  • Slowly return to the start position and rest 30 seconds.

REPETITIONS: 5

DAILY

DO NOT LET YOUR PELVIS SAG TO THE FLOOR. TO PREVENT THIS TRY TO KEEP YOUR STOMACH MUSCLES TIGHT.

SIDE PLANK

MUSCLES WORKED: QUADRATUS LUMBORUM, EXTERNAL AND INTERNAL OBLIQUES,.

YOU SHOULD FEEL THIS EXERCISE IN YOUR LOWER BACK, WAIST AND ABDOMINALS.

DIRECTIONS:

  • Lie on your side on the floor with your bottom leg slightly bent and top leg straight. Your elbow should be directly under your shoulder with your forearm extended on the floor in front of you.

  • Tighten your abdominal muscles and raise your hip off of the floor.

  • If you can, straighten your bottom leg and lift your knee off of the floor.

  • Keep your body straight and hold this position for 15-30 seconds.

  • Slowly return to the start position and repeat on the opposite side.

REPETITIONS: 5 PER SIDE

DAILY

TRY NOT TO SHRUG YOUR SHOULDERS UP TO YOUR EAR. TRY AND KEEP YOUR NECK STRAIGHT.

HIP BRIDGE

MUSCLES WORKED: GLUTS, HAMSTRINGS

THIS EXERCISE SHOULD BE FELT IN THE BACK OF YOUR THIGHS AND BUTTOCKS.

DIRECTIONS:

  • Lie on your back on the floor with your arms at your sides, your knees bent, and your feet flat on the floor.

  • Tighten your abdominal and gluteal muscles and lift your pelvis so that your body is in a straight line from your shoulders to your knees.

  • Hold this position for 15-30 seconds.

  • Slowly return to the start position and repeat.

REPETITIONS: 3 SETS of 10-12 REPS

DAILY

ABDOMINAL BRACING

MUSCLES WORKED: ABDOMINALS

DIRECTIONS:

  • Lie on your back on the floor with your knees bent and arms at your side.

  • Tighten your abdominal muscles so that your lower back flattens towards the floor.

  • Hold this position for 15 seconds.

REPETITIONS: 3 SETS OF 10 -12 REPS

DAILY

REMEMBER TO BREATHE.

ABDOMINAL CRUNCH

MUSCLES WORKED: ABDOMINALS

DIRECTIONS:

  • Lie on your back on the floor with your knees bent and hands at the back of your head with your elbows open wide.

  • Tighten your abdominal muscles and lift your head and shoulder blades off of the floor.

  • Keep your back flat to the floor and hold fir two seconds.

  • Slowly lower and repeat.

REPETITIONS: 3 SET 10-12 REPS

DAILY

DO NOT PULL YOUR HEAD WITH YOUR HANDS TRY TO RELAX YOUR NECK.