Low Back Exercises

and

Stretches

Plank Roll- start on left shoulder hold for 30-60 seconds or more and then roll to center, hold again, then roll to right shoulder and hold again for the same length of time.

Side plank with a dip- assume plank position and gently

lower your hips towards the floor and then raise hips back up into side plank position. Repeat 5-20 times each side.

McKenzie method exercises are good for people who are "flexion intolerant" or having pain when bending forward or sitting. This method is commonly used for people with disc bulges and sciatica. 

Level 1: Standing Extension

Level 2: Sphynx Stretch

Level 3: Cobra Stretch

Hold for 10-30 seconds and perform 3-5 sets depending upon your comfort level.

 (808)-261-8181
Fax (808) 261-7770
Chiropractor Kailua, HI
  228 Kuulei Rd.
Kailua, HI 96734
 

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