SPINE - POSTURE
By initiating muscle contraction of your core and the unconscious postural muscles on a regular basis you can change your posture in a matter of days to weeks. Perform prescribed postural exercises 2-3 times per day or as directed.
Neck Contractions / Chin Tucks
With head in neutral position retract your neck by pressing your fingers against your chin to guide it back. Hold for 5 seconds. Repeat 3-5 times. 2-3 X/ Day. If this is difficult to do place a ball or a throw-pillow between your head and a wall and push backward into the object. This will stimulate the contraction of the back neck postural muscles.
Passive Neck Stretch
Take a hand towel and roll it up to fit comfortably in the nap of your neck. Your head should be in slight extension with mild pressure felt mid-line of the neck. You may either keep your hands to your side or place them in a 90/90 position at shoulder height. Start by holding this position from 3-5 min and work up to 15 min. 1-2 X/Day.
Begin 1 foot’s distance from the wall with feet shoulder width apart. Take a slight bend in the knees. Pelvic tilt so that the low back is flat against the wall and roll shoulders up, back and down to have upper back also flat against the wall. Place the back of the hands against the wall and gently rest head on wall or a folded towel if your head can not make contact with the wall. Gently push lower back, upper back, arms and head toward the wall. Hold this position for 5 seconds and repeat 8 to 10 times
Lay flat on stomach use your hands to raise yourself to your elbows, partially bent arms or fully extended arms. If lower back can tolerate it Hold either position for 5 seconds and repeat 10-12 times.
Use as directed by health care provider. Follow timeline as directed by activity level.
Lie on your back on the floor or mattress with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and rolling the top of your hips backward. Hold for up to 5 seconds 5-10 times.
Two Leg Glut Bridge
Lie on your back with your knees bent, engage your core by tightening your abdominal muscles, squeeze your glutes to raise your pelvis and buttocks up off the floor until resting on your shoulder blades. There should be no pressure on the head. Hold for 3 seconds at the top, lower slowly down and repeat 12-15 times.
Laying on your back, pelvic tilt so that back is flat to the ground and bring legs up to 90 degrees and arms straight up. To initiate the exercise slowly lower the Right arm and the Left leg down to the floor simultaneously. Lower them down until they make contact with the floor. Hold for 1 full breath, slowly raise up limbs again and repeat to opposite limbs 10-12 times/side.
Bird-Dog Alternating Arms and Legs
Start on your hands and knees, set neutral spine, neck relaxed, keep gaze looking down at the floor, and engage core. Raise opposite arm and opposite leg simultaneously and hold at the top for 3 sec. Alternate arm and leg. Repeat 12-15 reps per side.
Calf or Heel Raises
If necessary support yourself on a back of a chair or a wall. Begin by raising your heels off the ground slowly and hold at the top for a 2 second count. Repeat 10 to 15 times doing 3 reps. 2-3 X/Day.