Kinect PT: Improving Health & Fitness

“Start An Active Lifestyle By Ending That Nagging Pain! ”

Simple Exercises To Relieve Aches & Pains

Think about moving joint by joint

CHILD’S POSE Child’s Pose helps to stretch the hips, thighs, and ankles while reducing stress and fatigue. It gently relaxes the muscles on the front of the body while softly and passively stretching the muscles of the back torso. This resting pose centers, calms, and soothes the brain, making it a therapeutic posture for relieving stress. When performed with the head and torso supported, it can also help relieve back and neck pain. Sometimes used as a counter-pose to back bends, Child’s Pose restores balance and equanimity to the body. How it’s done: Kneel on the floor, buttocks over heels. Stretch arms forward far as you can. Let head and trunk sag to the floor and hang heavy. Keep buttocks over heels. Relax. Repeat 6 times. LUMBAR SEGMENTAL EXTENSION Spine extension is very important for posture and health. Since there is very little in life that we do bending backwards, taking time with exercise to move this direction can help keep our backs in balance. Ideally, every segment of the spine should move freely and easily in all directions. The real goal with good spine extension is to get the entire spine actively participating, which means the middle back has to learn how to extend – movement away from its natural curve. Practicing extension exercises also provides an opportunity to stretch and lengthen through the front of the body. In the long run this will help improve movement of the spine in all directions. How it’s done: Stand with good posture. Find a neutral spine. Bend back- wards in a very controlled manner. Think about moving joint by joint. Do not push into pain. Return to the start position. Repeat 5 times. Start

al Extension

sture. .

Buttocks over heels, stretch arms

a very controlled manner. joint by joint. in. osition.

Start position

Think about moving joint by joint

een your knees for support.

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