wendel01201 ptr ch09 185-220 09-06-19 · wendel01201_ptr_ch09_185-220_09-06-19.indd...

ROM/Stretching/Postural Correction

Good Morning Stretch

POSITION: Standing with hands clasped with fi ngers interlocked

STEP 1: Slowly bring your hands over your head to stretch out your arms fully.

STEP 2: Look up toward your hands.

STEP 3: While holding that position, try to walk several steps.

STEP 4: If unable to walk, hold position for 30 seconds.

REPS: Repeat 2 to 3 times.

SETS: Two to three sets

FREQUENCY: 2 to 3 times per day

Wendel01201_PTR_CH09_185-220_09-06-19.indd 193Wendel01201_PTR_CH09_185-220_09-06-19.indd 193 09-Sep-19 12:59:06 PM09-Sep-19 12:59:06 PM

Sarasota Lakewood Ranch Central Bradenton 7222 S. Tamiami Tr., Ste 105, Sarasota 34231 • 6060 53rd Ave. E., Unit D, Bradenton, FL 34203 • 201 4th Ave. E., Ste B, Bradenton 34208

Port Charlotte Venice 4161 S. Tamiami Tr., Ste 802, Port Charlotte 34231 • 872 S. Tamiami Tr., Ste C, Venice 34293

www.physmed.com 941.921.4884

HOME MAINTENANCE LUMBAR EXERCISE PROGRAM

Hamstring Wall Stretch

POSITION: Lie on the ground with one leg against a doorframe with the otherleg through the doorway.

STEP 1: Place heel on the doorframe until you feel a gentle stretch in thehamstring. (You can move closer or further away from the wall to increase or decrease stretch, respectively.)

REPS: Hold that position for 30 seconds, then switch legs.

SETS: Two to three per leg

FREQUENCY: 3 to 5 times per week

Hamstring Stretch, Long Sitting Position

POSITION: Sitting

STEP 1: Sit up tall with back straight, one leg stretchedout on the bed or table, and the other leg with your foot fi rmly planted on the ground.

STEP 2: Keeping your spine erect, lean forward as if youare trying to touch your belly button to your thigh until you feel a stretch in your leg.








Hip Flexor Stretch, Kneeling

POSITION: Kneeling

STEP 1: Kneel on the ground and put one foot forward in a lungeposition.

STEP 2: While keeping your back straight, gently lean forward until youfeel a stretch in the front of the hip of the back leg.

REPS: Hold that position for 30 seconds, then relax.

SETS: Two to three times per leg


Two-Joint Hip Flexor Stretch

POSITION: Lying on your back on a bed (or table), bendyour knees, drop one leg over the side of the bed, and place a strap around your ankle.

STEP 1: Tighten your abdominals to keep your back fl aton the table.

STEP 2: Extend your hanging leg back and draw yourfoot toward your buttock to bend your knee until you feel a stretch in the front of your thigh, closer to your hip.

REPS: Hold for 30 seconds at end range; then slowly release stretch.

SETS: Three sets with a 30-second break between sets






Single (Double) Knee(s) to Chest

POSITION: Lie on your back on a bed or on the ground.

STEP 1: Slowly bring one knee (or both knees) toward your chest and use your hands to pull your knee(s) further toward your chest until you feel a gentle stretch in your gluteals.

REPS: Hold that position for 5 to 10 seconds, then switch legs.

SETS: 5 to 10 per leg (or both legs)

ALTERNATIVE: Hold position of stretch for 30 seconds and perform only two to three repetitions.

FREQUENCY: Daily, can be repeated 2 to 3 times per day

Piriformis Stretch

POSITION: Lie on your back on a bed or on the ground.

STEP 1: Bring one knee up toward your chest.

STEP 2: Use your hand to bring your knee toward your opposite shoulder until you feel a gentle stretch in thebuttocks.








Seated Flexion

POSITION: Sitting upright in a chair

STEP 1: Slowly bend forward and try to touch your toes.

STEP 2: Hold for 3 seconds.

REPS: Perform 5 to 10 times.


FREQUENCY: Daily

Cat Camel Stretch

POSITION: On hands and knees

STEP 1: Round back up and bring it toward the ceiling while fl exing the neck.

STEP 2: Hold for a count of 3.

STEP 3: Push belly toward the fl oor while extending the neck.

STEP 4: Hold for a count of 3.

STEP 5: Remember to belly breathe during the exercise.

STEP 6: Return to Step 1.

REPS: Perform 10 times.

SETS: One






Alternative Side Glides

POSITION: Standing with one shoulder against a wall or doorframe (usually the shoulder of the side you donot have pain)

STEP 1: Slowly move your hip to touch the wall.

STEP 2: Hold for 3 seconds, then go back to starting position.

REPS: Perform 10 times.



NOTE: If you feel more discomfort in your back and less in your leg, that is okay. If the pain increases in your leg,do not slide too far, or try going in the opposite direction.





Trunk Rotations

POSITION: Lying on back with knees bent and heels on the fl oor or bed

STEP 1: Slowly rotate knees to one side while keeping shoulders fl at against surface.

STEP 2: Slowly bring knees back to neutral.

STEP 3: Slowly rotate knees to other side as in Step 1.

STEP 4: Slowly bring knees back to neutral.

STEP 5: Repeat Step 1.

REPS: Perform 10 times per side.

SETS: Two to three

FREQUENCY: 2 to 3 times per day and 3 to 5 times per week





wendel01201 ptr ch09 185-220 09-06-19 · wendel01201_ptr_ch09_185-220_09-06-19.indd...

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