These videos are to refresh your memory following a treatment at KH Chiropractic which may include home rehabilitation and back strengthening exercises. Please only select exercises a chiropractor has been through with you.
1. Thoracic Foam Rolling
The aim of thoracic foam rolling is to help mobilise the upper back. This can be a nice effective way to ease areas of tension after a work out or stressful day in the office. Remember to only roll throught the upper back, the lower back curves in the opposite direction and therefore it is unsuitable for rolling through in this way.
2. ITB (Iliotibial Band) Foam Rolling
The ITB crosses two joints (the hip and knee), making it difficult to stretch out. Many people find using a foam roll to ease the tension can be helpful. At first it can be quite sore so use your upper leg to reduce the pressure a little. Remember to avoid rolling on boney prominences as this can cause other problems.
3. Knee to Chest Exercise – Sacroiliac Joint (SIJ) Mobilisation
The Knee to Chest exercise is a great mobilisation exercise for the lower back and more specifically the sacroiliac joint (aka SIJ or sacral joint). This area can feel particularly stiff after prolonged time sitting or sleeping with the joint in one position. Doing this exercise in the morning can help loosen the joint before you start your day.
4. The Clam – Stage 1 Gluteal Strengthening
This is a gentle first exericse fro back strengthening if you need to work on your gluteal activation. It tends to be a good place to start when you haven’t been activating them correctly.
5. Side Lying Leg Abductions – Stage 2 Gluteal (Glut) Strengthening
This exercise is a great progression from exercise 4 above. Once you are finding the clam less challenging this is a great progression and helps with lower back strengthening.
6. Glut Bridge – Gluteal (Glut) Strengthening
The glut bridge is a another good exercise to start with following lower back injury. It’s a good idea to get a healthcare professional to show you this back strengthening exercise first and to make sure you are ready to start building up your lower back strength. If your back is too sore sometimes it’s important you wait until the inflammation has settled before exercise.
7. Push-Up-Plus – Upper Back Strengthening
This upper back exercise is useful for those who spend a lot of time at the desk. While we sit usually our posture suffers. These days most of us spend far too much time looking down at laptops and phones. It’s really important to make sure desk setup and posture is good as much as possible to prevent injury.
8. Hip Hinge progression to a Box Squat
Following back injury it is important to look at your day to day posture. We are frequently leaning over to pick up things, brush our teeth, wash up etc. But where are we getting our movement from? If we analyse most people’s lifting posture we will note that they immediately bend over recruiting their lower back. The lower back is not designed to take forward forces like this and therefore is more vulnerable when we choose to lift in this manner. Instead we should use our hips to hinge combined with the power generated from our gluts to move in a safer more appropriate way.