Protocols for Lower Back Stretches

In-Clinic Therapies:

Traction Bed


Stability Disc

  • Front to back & side to side

  • 30 secs each then switch (3-10 mins total)


 

OUTSIDE-Clinic Therapies:

Cat/Cow Stretch (1-3 mins)


Half Pigeon Stretch (3-4x each side, hold for 1 min each)


Child’s Pose (for 6-8 deep breaths)


Bridge Stretch (15-20x)


Bound Angle Pose (for 6-8 deep breaths)


Trunk Rotation Stretch (3-4x each side, hold 30 secs)

  • Begin lying on the mat with knees bent. While maintaining upper back flat on the ground, rotate legs towards the floor until a stretch is felt. Repeat the stretch on the opposite side.


Iso Hamstring Stretch (3-4x each side, hold for 30 secs)


Hip Flexor Stretch (3-4x each side, hold for 30 secs)

  • Lean forward towards the bent front knee until a stretch in front of the opposite thigh is felt


Calf Stretch (for foot dorsiflexion)

  • Heel on ground, put ball of foot wedged against the wall or on a brick/block of wood

  • Lean into it to stretch and bend your knee to stretch even more and increase flexibility

  • Hold for 1 min


***Walking

  • Barefoot at home and in the sand

  • ***If cleared by DD or your physician


***Yoga/Pilates

  • ***If cleared by DD or your physician