OSTEOPATHIC EXERCISE
Putting You First
Lower Back Exercises - Flexibility
Pelvic Tilt
Lie on your back with your legs bent and feet flat on the floor.
Push the small of your back into the floor by tightening your buttocks and pulling in your stomach.
Hold for 5 seconds and relax
Cat – Camel
Kneel on all fours with feet pointing backwards and hands pointing forwards.
Slowly push your back from the straight position upwards into an arched position, hold for 3 seconds
Slowly return to straight and continue to arch into a downwards position, hold for 3 seconds
Repeat all 5 times
Hip Twist
Lie on the floor with both legs bent and arms by your side.
Slowly let both legs drop to the left until restriction or the floor is felt and hold for 5 seconds
Repeat on the other side
Lateral Stretch
Stand with your arms by your side and feet shoulder width apart
Slowly slide your right hand down along the side of your right leg, leaning to the right until restriction is felt and hold for 5 seconds
Return slowly to starting position and repeat for left side
Knee To Chest
Lie on your back on the floor with your knees bent at 45 degrees and feet flat
Grab your left leg and hold with both hands under the knee, interlocking fingers
Slowly pull your knee to your chest until restriction is felt and hold for 5 seconds
Repeat on right side
Repeat both sides 5 times
Spinal Roll
Sit upright with both legs bent and held to chest with both arms
Slowly roll backwards until your shoulders touch the floor, then roll back up to starting position
Lotus Stretch
Sit on the floor with your legs outstretched in a “V” position. Bend your knees so that you can bring the soles of your feet together
Holding your feet together, bend slightly forward and slowly push your legs to the ground with your elbows until restriction is felt
Hold for 5 seconds and return to upright position. Repeat 5 times
Lower Back Exercises - Strengthening and Stabilizing
Back Bridge
Lie on your back with your knees bent and feet flat on the floor
Keep your shoulders and head relaxed on the floor
Tighten your abdominals and gluteal muscles, then raise your hips to form a straight (diagonal) line from your knees to your shoulders
Hold for 10 seconds and return to starting position
Repeat 5 times – gradually increasing day by day until you reach 30
Leg Lift
Lie on the floor on your left side with your left arm bent under your head to support. Right arm balances your body in front of your chest
Making sure that your body and legs are kept straight, slowly raise your right leg in a scissor action about 30cm above your left leg. Hold for 5 seconds
Relax and return to starting position, repeat 5 times
Repeat all steps on right side
Superman
Basic:
Extend your arms on the ground in front of your body keeping your forehead down in contact with the ground.
Raise one arm and the opposite leg simultaneously so they both just lift off the ground surface, hold for 3 seconds and lower both limbs back to the ground, repeating up to 10 times
Repeat this action using the other arm and leg.
Intermediate:
Kneel on all fours with your feet facing backwards and hands facing forwards. Keeping your back straight
Bend your head towards the floor while bringing your your left leg up to touch your knee to your chin
Extend the leg straight out until it is level with your back but not higher while raising your head, Hold for 5 seconds. Repeat 10 times
Repeat all steps on the other leg
Advanced:
Kneel on all fours with your feet facing backwards and hands facing forwards. Keeping your back straight and head facing downwards – should be able to draw a straight flat line from head to buttocks
Extend your left arm in front of your body at the same time as your right leg both touching the ground.
Slowly raise your opposite arm and leg simultaneously to trunk height (no higher), Hold for 5 seconds.
Lower both limbs back to touch the ground before repeating up to 10 times
Upper Spine Exercises
Overhead Stretch
Stand with feet shoulder width apart
Interlock fingers in front of your body and raise above head with palms facing up
Push back and up, feel stretch in upper spine and shoulders
Hold for 10 seconds, then relax arms by side
Overhead Reach
Stand with feet shoulder width apart
Raise both arms overhead with palms facing forward
Reach for ceiling with right arm, hold for 5 seconds and repeat with left
Should feel a stretch from shoulders to waist, relax arms down by your side
Cervical Stretch
Stand with feet shoulder width apart
Lower chin to chest or until restriction is felt and hold for 5 seconds
Return head to center and turn to left and hold for 5 seconds. Repeat for right
Lateral Rotation
Place your left hand on your right shoulder and rotate head to left until restriction is felt.
Hold for 5 seconds and repeat on other side