Happy Shop 4364

15/09/2023

13/09/2023

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1. Cobra pose - Cobra Pose increases the mobility of the spine, strengthens spinal support muscles, and can help relieve back pain. It opens the chest and the front of the body. This can be particularly helpful if you sit for a lot of the day. Hold stretch for 10 seconds, 5-10 repetitions.

2. Leg Extensions – 5-10 repetitions for each leg. Keep movement slow and controlled, hold the stretch for a couple of seconds during each repetition.

3. Adapted Bird Dog pose - The bird dog exercise works the erector spinae, re**us abdominis, and glutes. These muscles allow for correct movement, control, and stability of the whole body. It’s an ideal exercise for people with low back concerns , including hypermobility, and it can help develop good balance and posture. Hold stretch for 5-10 seconds, 10 repetitions each side.

4. Hip Bridges - Raise your hips to create a straight line from your knees to your shoulders. Squeeze your core and pull your belly button back toward your spine. Hold for upto 10 seconds. Lower the hips to return to the starting position.

Note – If you are suffering with back pain, it is important to know what structure is causing the pain so that you can use stretches that are suitable for you. It is advised you visit a specialist in MSK conditions, such as an Osteopath, to help you evaluate what will work best for you.

Stop immediately if you start to feel (new) pain with any of the exercises. Report the pain to your doctor and/or physical therapist to see if there is a problem with how you are performing the exercise or if you should not do the exercise at all.

13/09/2023

READ BELOW⬇️⬇️

1. Knee hug - Lying with your knees bent, lift your knees towards your chest. Place your hands around both knees and draw them towards your chest. Hold the stretch for approximately 10-15 seconds, feeling the muscles in your lower back and bottom relax. Rest for a few seconds, and then repeat the stretch 5-10 times.

2. Single leg knee hug - Lie on your back with both legs straight. Bring one knee in towards your chest, using your arms on your shin to help with the movement. At the point where you feel a stretch, hold this position for 5-10 seconds, repeat 5 times each side.

3. Piriformis stretches - 5 reps- 5-10 seconds. Lie on your back with both feet flat on the floor and both knees bent. Rest your knee over the ankle and pull the thigh toward your chest. Hold the stretch for 5 – 10 seconds and repeat 5 times each side.

4. Sciatic nerve flossing - Start slowly. Only do a few repetitions at a time and increase gradually. Up to 5 each leg. This stretch should not be painful. Sitting upright with knees and feet shoulder width apart, extend one leg straight and flex the foot towards the body. Next, tilt the head backwards. Release by bringing the head back down, chin towards the chest, and bring the leg back, a bit past 90⁰ towards one’s buttocks.

Note – If you are suffering with back pain, it is important to know what structure is causing the pain so that you can use stretches that are suitable for you. It is advised you visit a specialist in MSK conditions, such as an Osteopath, to help you evaluate what will work best for you.

Stop immediately if you start to feel (new) pain with any of the exercises. Report the pain to your doctor and/or physical therapist to see if there is a problem with how you are performing the exercise or if you should not do the exercise at all.

31/08/2023