Static Back. Instructions: Purpose: Hold this ecise for 05 min. prepared for Pain Free Posture MN

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1 1 Static Back Hold this ecise for 05 min. 1. Lie on your back with your legs up over a block or chair 2. Place your arms out to the sides at 45 degrees from your body with palms up 3. Relax your upper back and notice if your low back flattens to the floor evenly from left to right 4. Hold this position as directed on your menu This exercise creates horizontal load between shoulder and pelvis, which contributes to thoracic extension by engaging the stabilizers and flexors of the hip. This position helps prevent compensation from occurring while performing other types of muscular work. 12/29/13 7:18 PM Page 1 of 6

2 2 Static Extension Position Hold this ecise for 02 min. 1. Start down on the floor on your hands and knees with your major joints aligned (i.e. shoulders directly above elbows and wrists, hips directly above knees) Hands should be placed shoulder width apart, palms flat with fingers pointed straight ahead Arms must remain straight, elbows locked 2. Walk your hands about 6 inches forward and then move your upper body forward so that your shoulders are again above your hands but now your hips are forward of your knees about 6 inches 3. Relax your low back allowing it to arch with the movement coming from the tilt of your pelvis 4. Collapse your shoulder blades together and drop your head down Your shoulders should be directly above your hands If your low back begins to hurt, back your hips up toward your knees; this will make the exercise a bit easier 5. Hold as directed on your menu This exercise promotes lumbar and thoracic extension through bilateral hip demand 12/29/13 7:18 PM Page 2 of 6

3 3 Shoulder Bridge w/ Pillow Hold this ecise for 01 min. 1. Lie on your back with your knees bent and your feet pointed straight ahead 2. Place a pillow between your knees and apply a constant pressure inward while executing the exercise 3. Relax your upper body and lift your hips and back up off the floor 4. Hold as directed on your menu This exercise promotes proper bilateral extension of pelvis and spine. 12/29/13 7:18 PM Page 3 of 6

4 4 Active Bridges w/ Pillow Do 3 sets. Each set consisting of 15 repetitions. 1. Lie on your back with your knees bent and your feet, hips and shoulders in line with eachother Your head, neck, shoulders and upper body should be relaxed at all times Keep your arms out at a 45 degree angle, palms up 2. Place a pillow between your knees and keep light pressure on the pillow throughout the entire e-cise 3. Lift your hips off the floor as high as you can and slowly lower them back down Keep the motion as smooth and continuous as possible 4. Repeat as directed on your menu This exercise promotes proper bilateral extension of pelvis and spine. 12/29/13 7:18 PM Page 4 of 6

5 5 Supine Groin Progressive in Tower Hold this ecise for 25 min. 1. Lie on the floor with one leg up over a block or chair, bent to 90 degrees Your arms should be out to your sides at 45 degrees with palms facing up 2. Place the other foot in the boot used with the tower 3. Place your booted foot on the tower starting at the level advised by your therapist or at the level where an arch begins to form in your lower back Relax your upper body and let your body adjust at each new level 4. Hold as directed on your menu or until your back is flat on the floor Pay more attention to the flattening of your back than the specified time 5. Lower your foot one level on the tower and again hold 6. Continue this until your leg is extended straight out on the lowest level, unless directed to do otherwise by your therapist 7. Switch legs and repeat the entire sequence Notes: To test where your lower back is in relation to the floor, do a pelvic tilt by pressing your back into the floor and then letting it go. If you feel your back pop up, you need to stay at that level until your back feels like it's parallel with the floor. This exercise promotes an elongation of the hip and groin muscles. The effect of this action will create a chain reaction of muscular response in the upper body 12/29/13 7:18 PM Page 5 of 6

6 6 Airbench Hold this ecise for 02 min. 1. Stand with your back against a wall with feet and knees hip width apart and feet pointed straight 2. Walk your feet away from the wall while sliding your body down at the same time You will be "seated" in an invisible chair, with your knees bent to 105 degrees Your hips are just slightly higher than your knees; your ankles are slightly ahead of your knees Your lower back should be completely flat against the wall Your arms can hang down to your sides, or rest your hands gently on your lap 3. Hold as directed on your menu Keep the weight in your heels, do not press forward on your toes 4. DO NOT DO THIS E-CISE IN SOCKS! 5. DO THIS EXERCISE IN ATHLETIC SHOES OR ON A YOGA MAT! Notes: Your hands and arms should be relaxed down at your sides or resting lightly on your lap Once you have lowered yourself into a sitting position your lower back should be flat against the wall This exercise promotes proper function of the lower load joints while stabilizing the opposing pelvis. 12/29/13 7:18 PM Page 6 of 6