LUMBAR SPINE & SACRUM – MOBILIZE & STRETCH – KEELEY – VIDEOS

STRETCHING THE LOWER BACK

 VIDEOS

  1. Home Stretches for Lower Back – 1
    (1) McKenzie Extension: stretch to stiffness not pain; 2 sec up; 2 sec down; 3×10 twice per day minimum
    (2) Single Leg Supine Knee Crossover: stretch to stiffness not pain; hold 1-2 minutes; 3x both sides; twice per day minimum
    (3) QL Stretch – Sitting on Floor: 1-2 minutes; 2-3x both sides; twice per day
  2. Home Stretches for Lower Back – 2
    (4) Figure 4 – Supine on Floor: stretched leg against rack or door frame with opposite leg straight
    (5) Kneeling Forward Lunge: same hand to same foot; both hands floor; keep back straight
  3. Low Back Pain on same side as Hip Shift
    (1) Lean against the wall: feet away from wall; shoulder lean on wall away from the pain side; approx. 15x
    (2) Supine Knees Over: knees together and up; towards the side of the pain; opposite shoulder on floor; hold 1-2 minute
    (3) McKenzie Extension: stretch to stiffness not pain; 2 sec up; 2 sec down; 3×10 twice per day minimum
  4. Learning to Maintain a Neutral Spine
    · 4 Point on floor – Sit Back: use a mirror; neutral spine throughout; brace the core; sit back and return; can help with butt-wink during squats

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