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Abdominals
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5. Side-Lying Stretch
Lying on your side with your back near the edge of the table or bed, assume the starting
position as shown in diagram A. Gently press the legs together and hold for 5 seconds. Relax
the legs and let the bottom leg hang off of the side of the table for 15 seconds. Repeat
stretch several times to try and reach the final stretch position as shown in diagram B.
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8. Ischemic Compression
Lie on your back on top of a hard surface
covered with a towel. Roll slightly to one
side as you find a portion of the muscle
that has a tight band of fibers and place a
tennis ball between that spot and the hard
surface. Roll flat on your back,
compressing the tennis ball between
yourself and the surface. You should feel
some discomfort and possibly referral of
that pain down your buttocks or into your low back. Hold for 30 seconds and repeat this
procedure on other portions of the muscle. This exercise helps to remove metabolic waste
products from the tissues and facilitate fresh blood and nutrient flow in to the tissues.
9. Safe and Unsafe Dressing Positions
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1. Piriformis Stretch
Keep the low back and pelvis flat on the table. Hold for 30 seconds and alternate sides. Repeat
twice.
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2. TFL/ITB Stretch #2
3. ITB/TFL Stretch #3
4. Foam Rolling
Assume the same position as picture C in ITB/TFL Stretch #2 but place a 6 diameter high
density foam roll under the affected TFL/ITB. Using the hands and unaffected foot for support,
slowly roll the affected thigh back-and-forth along the foam roll.
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Stretch #2
Resting on your knees on the floor, flex your torso forward with arms outstretched. Reaching as
far as you can, bring your chest toward the ground. Hold this stretch for 30 seconds and repeat 2
times.
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Stretch #3
Lying on your back, slowly flex your hip and knee to 90o then cross your leg over top of the
straight leg, stabilizing the knee with the opposite hand but not applying pressure. Hold this
stretch for 30 seconds, perform with the other leg and repeat 2 times.
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Quadratus Lumborum
The Quadratus Lumboram muscle is one of the most commonly overlooked muscular sources of low back pain. It
functions as a stabilizer of the lumbar spine and can act as a hip hiker and as a lateral flexor of the lumbar spine.
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Stretch #2
Hip Extension with Knee Straight.
Hold for 30 seconds and switch sides.
Repeat twice.
Stretch #3
Hip Extension with Knee Bent.
Hold for 30 seconds and switch sides.
Repeat twice.
For those experiencing lower back pain, place a pillow under the hips to keep the low back in a forward
bent (flexed) position.
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Abdominals
In the case of rehabilitating the abdominal muscles, their weakness is very detrimental. As a result,
their strengthening should follow a progressive path from basic isolation of the muscles to combined
movements that involve numerous muscles at a time. The following are a few of the basic exercises
that will build a solid abdominal foundation, but be sure to quickly follow these up with our more
detailed Core Stabilization Program which one of our health care professionals will provide
for you.
1. Abdominal Bracing.
Perform abdominal bracing as described above. Place your fingers on both sides of your
abdomen. Bear down (like youre straining to go to the washroom) without holding your breath.
Make sure you can feel your oblique muscles contracting under your fingertips at your sides.
Learn to hold this for a few seconds and progress to being able to do this while walking and
talking. Remember, practice makes perfect!
2. Heel Slides with Hip Flexion
Begin lying flat on your back. Contract your abdominals and slowly slide one foot towards your
buttocks, keeping it in contact with the ground. Be sure to not rotate the pelvis at all. Slowly slide
your foot back to the starting position. Alternate sides and repeat 10 times for each side.
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NOTE: It is important for you to follow any specific instructions given to you by your Health Care
Professional. Your active participation in your rehabilitation will dramatically improve your
recovery time and aid in the effectiveness of your in office treatments. If you have any questions
regarding the information provided in this handout, please do not hesitate to contact your Health
Care Professional.
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