protocollo esercizi per migliorare la mobilitÀ della colonna … esercizi per... · 2 [protocollo...
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ProtocolloesercizipermigliorarelaMOBILITÀdellacolonnavertebralelombarePazientiincuraconTerapiaManipolativaOsteopatica[OMT]
ClaudioCivitilloDO
2
[ProtocolloesercizipermigliorarelaMOBILITÀdellacolonnavertebralelombare]
INDICAZIONI–Pazienticonlombalgiasenzairradiazioneradicolare,incuraconterapiamanipolativaosteopatica[OMT].CONTROINDICAZIONI‐LOMBALGIAINFASEACUTA/ERNIADISCALEESPULSAINFASEACUTA.MODALITA`ePOSOLOGIA–Vediindicazioni.‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐Perlaseguenteseriedieserciziposizionarsi sullaschienaconifianchieleginocchiapiegateepiediappoggiatialpavimento
ESERCIZIO1
[1] [2] [1]RotazionePelvicaPosterioreModalitàLentamenteruotareilbacinoversolatestaperappiattire(lacolonnalombare).Nonsollevareilbacino.L'ombelicodovrebbemuoversiversolaspinadorsale.[2]RotazionePelvicaTornaadarcoLentamenteruotareilbacinoversoivostripiedi,inarcarelaschiena.Nonsollevareilbacino.L'ombelicodovrebbemuoversiversoilsoffitto.PosologiaMantenetelaposizioneper____secondi.Rilassareetornareallaposizionediriposo.Ripetere____volte.Per_____serieognigiornaliero/trisettimanale,PerMesi_____‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐
EXERCISES TO IMPROVE LUMBAR SPINE MOBILITY
For this set of exercises, lie on your back with your hips and knees bent and feet flat on
the floor.
Pelvic Tilt – Flat Back
Slowly rock your pelvis towards your head
to flatten (take the curve out) of your low
back. Do not lift your pelvis. Your navel
should move towards your spine.
Hold for ____ seconds. Relax and return to
resting position.
Repeat ____ times. Do _____ sets daily.
Pelvic Tilt – Arched Back
Slowly rock your pelvis towards your feet,
arching your back. Do not lift your pelvis.
Your navel should move towards the
ceiling.
Hold for ____ seconds. Relax and return
to resting position.
Repeat ____ times. Do _____ sets daily.
Anterior Pelvis Stretch
Raise your pelvis as high as you comfortably can.
Hold for ____ seconds. Relax and return to resting position.
Repeat ____ times. Do _____ sets daily.
EXERCISES TO IMPROVE LUMBAR SPINE MOBILITY
For this set of exercises, lie on your back with your hips and knees bent and feet flat on
the floor.
Pelvic Tilt – Flat Back
Slowly rock your pelvis towards your head
to flatten (take the curve out) of your low
back. Do not lift your pelvis. Your navel
should move towards your spine.
Hold for ____ seconds. Relax and return to
resting position.
Repeat ____ times. Do _____ sets daily.
Pelvic Tilt – Arched Back
Slowly rock your pelvis towards your feet,
arching your back. Do not lift your pelvis.
Your navel should move towards the
ceiling.
Hold for ____ seconds. Relax and return
to resting position.
Repeat ____ times. Do _____ sets daily.
Anterior Pelvis Stretch
Raise your pelvis as high as you comfortably can.
Hold for ____ seconds. Relax and return to resting position.
Repeat ____ times. Do _____ sets daily.
3
ESERCIZIO2
Modalità•Piegateentrambelegambeeflettereleanche.•Ruotareentrambeleginocchiasuunlatoconipiediinsieme.•Stendereilbracciocontrolateraleperl'equilibrioeilcontrollodellatensionenellapartebassadellaschiena.•Tenerelespalleversoilbasso.PosologiaMantenetelaposizioneper____secondi.Rilassareetornareallaposizionediriposo.Ripeteresullatoopposto.Ripetere____voltesuognilato.per_____serieognigiorno/trisettimanale,permesi_____‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐
EXERCISES TO IMPROVE LUMBAR SPINE MOBILITY
The following set of exercises is performed lying on your back on a treatment table or on
an exercise mat on the floor.
One Leg Hip Roll
! Bring one knee across your hips to the opposite side.
! Begin with the leg bent.
! Extend the leg to increase the tension as tolerated.
! Keep your shoulders down.
! Use your arms for balance, stretching the contralateral one out to the side of your
body as shown in the picture.
Hold for ____ seconds. Relax and return to resting
position.
Repeat ____ times. Do _____ sets daily.
Both Legs Hip Roll
! Bend both legs and flex your hips.
! Rotate both knees to one side with
your feet together.
! Stretch out your contralateral arm to
the side for balance and control of
tension in the low back.
! Keep your shoulders down.
Hold for ____ seconds. Relax and return to resting position. Repeat on opposite side.
Repeat ____ times on each side. Do _____ sets daily.
4
La seguente serie di esercizi viene eseguita in ginocchio, con le mani poggiate alpavimentosuuntappeto
ESERCIZIO3
Posizionediriposo
ModalitàPosizioneGobbaEffettuareunagobba con la schiena spingendoverso il soffitto e portare ilmentoverso losterno.PosologiaMantenetelaposizioneper____secondi.Rilassreetornareallaposizionediriposo.Ripetere____volte.per_____serieognigiorno/trisettimanale,perMesi_____
ModalitàPosizioneInarcataInarcarelaschienasollevandolatestaespingereversoilbassoilvostroaddome.PosologiaMantenetelaposizioneper____secondi.Rilassreetornareallaposizionediriposo.Ripetere____volte.per_____serieognigiorno/trisettimanaleperMesi_____‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐
EXERCISES TO IMPROVE LUMBAR SPINE MOBILITY
The following set of exercises is performed kneeling on your hands and knees on an
exercise mat on the floor.
Resting position
Scared Cat
Tuck your chin and round your back upwards towards the ceiling.
Hold for ____ seconds. Relax and return to resting position.
Repeat ____ times. Do _____ sets daily.
Arched Back
Arch your back by raising your head up and pushing your abdomen downwards.
Hold for ____ seconds. Relax and return to resting position.
Repeat ____ times. Do _____ sets daily.
Thoracolumbar Extension
Bring your chest towards the mat. Spread your arms out in front of you with your face
down as pictured.
Hold for ____ seconds. Relax and return to resting position.
Repeat ____ times. Do _____ sets daily.
EXERCISES TO IMPROVE LUMBAR SPINE MOBILITY
The following set of exercises is performed kneeling on your hands and knees on an
exercise mat on the floor.
Resting position
Scared Cat
Tuck your chin and round your back upwards towards the ceiling.
Hold for ____ seconds. Relax and return to resting position.
Repeat ____ times. Do _____ sets daily.
Arched Back
Arch your back by raising your head up and pushing your abdomen downwards.
Hold for ____ seconds. Relax and return to resting position.
Repeat ____ times. Do _____ sets daily.
Thoracolumbar Extension
Bring your chest towards the mat. Spread your arms out in front of you with your face
down as pictured.
Hold for ____ seconds. Relax and return to resting position.
Repeat ____ times. Do _____ sets daily.
EXERCISES TO IMPROVE LUMBAR SPINE MOBILITY
The following set of exercises is performed kneeling on your hands and knees on an
exercise mat on the floor.
Resting position
Scared Cat
Tuck your chin and round your back upwards towards the ceiling.
Hold for ____ seconds. Relax and return to resting position.
Repeat ____ times. Do _____ sets daily.
Arched Back
Arch your back by raising your head up and pushing your abdomen downwards.
Hold for ____ seconds. Relax and return to resting position.
Repeat ____ times. Do _____ sets daily.
Thoracolumbar Extension
Bring your chest towards the mat. Spread your arms out in front of you with your face
down as pictured.
Hold for ____ seconds. Relax and return to resting position.
Repeat ____ times. Do _____ sets daily.
5
Laseguenteseriediesercizivieneeseguita inposizioneerettacon ipiedia larghezzadellespalle
ESERCIZIO4
PosizionediStretchperAncaModalitàPortarelagambadestradietrolagambasinistraeilbracciodestrosopralavostratesta.Spingerelavostraancadestraversol'esternoadestraperallungareil latodestroemuscolidell'anca.PosologiaMantenetelaposizioneper____secondi.Rilassareetornareallaposizionediriposo.Ripeteresullatoopposto.Ripetere____volte.per_____serieognigiorno/trisettimanale,perMesi_____‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐
EXERCISES TO IMPROVE LUMBAR SPINE MOBILITY
The following set of exercises is performed in the standing position with your feet
shoulder width apart.
Hip and Side Stretch
Bring your right leg behind your left leg, and your right arm over your head.
Push your right hip outward to your right to stretch the right side and hip muscles.
Hold for ____ seconds. Relax and return to resting position. Repeat on opposite side.
Repeat ____ times. Do _____ sets daily.
Back Bend
Stage 1
Reach gently towards ceiling and look upwards.
Hold for ____ seconds. Relax and return to resting
position.
Repeat ____ times. Do _____ sets daily.
Back Bend
Stage 2
Reach and look up towards the ceiling and arch your
back as tolerated.
Hold for ____ seconds. Relax and return to resting
position.
Repeat ____ times. Do _____ sets daily.
6
ESERCIZIO5
Fase1ModalitàAllungarsidolcementeversoilsoffittoeguardareversol'alto.PosologiaMantenetelaposizioneper____secondi.Relaxetornareariposoposizione.Ripetere____volte.per_____serieognigiorno/trisettimanale,perMesi_____
Fase2ModalitàAllungarsiversoilsoffitto,inarcarsidolcementeconlaschienafinoallimitetollerato.PosologiaMantenetelaposizioneper____secondi.Rilassarsietornareallaposizionediriposo.Ripetere____volte.per_____serieognigiorno/trisettimanale,perMesi_____‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐
EXERCISES TO IMPROVE LUMBAR SPINE MOBILITY
The following set of exercises is performed in the standing position with your feet
shoulder width apart.
Hip and Side Stretch
Bring your right leg behind your left leg, and your right arm over your head.
Push your right hip outward to your right to stretch the right side and hip muscles.
Hold for ____ seconds. Relax and return to resting position. Repeat on opposite side.
Repeat ____ times. Do _____ sets daily.
Back Bend
Stage 1
Reach gently towards ceiling and look upwards.
Hold for ____ seconds. Relax and return to resting
position.
Repeat ____ times. Do _____ sets daily.
Back Bend
Stage 2
Reach and look up towards the ceiling and arch your
back as tolerated.
Hold for ____ seconds. Relax and return to resting
position.
Repeat ____ times. Do _____ sets daily.
EXERCISES TO IMPROVE LUMBAR SPINE MOBILITY
The following set of exercises is performed in the standing position with your feet
shoulder width apart.
Hip and Side Stretch
Bring your right leg behind your left leg, and your right arm over your head.
Push your right hip outward to your right to stretch the right side and hip muscles.
Hold for ____ seconds. Relax and return to resting position. Repeat on opposite side.
Repeat ____ times. Do _____ sets daily.
Back Bend
Stage 1
Reach gently towards ceiling and look upwards.
Hold for ____ seconds. Relax and return to resting
position.
Repeat ____ times. Do _____ sets daily.
Back Bend
Stage 2
Reach and look up towards the ceiling and arch your
back as tolerated.
Hold for ____ seconds. Relax and return to resting
position.
Repeat ____ times. Do _____ sets daily.