Don't Let Spinal Stenosis Slow You Down

“Spring Into Action Without Pain! ” Simple Exercises To Relieve Sciatica Symptoms

SINGLE KNEE TO CHEST STRETCH An easy way to stretch your lower back, hamstrings and glutes. The single knee to chest stretch allows you to gently stretch and release tightness in the lower back. Stretching can help you become more flexible and increase the range of motion in your joints. You can use this exercise to ease any muscle tension or pain in these muscle groups, or perform it near the end of your pre-workout warmup or after your workout. How it’s done: Lie on your back and bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times with each leg. ABDOMINAL BRACING The bridge exercise is designed to help you strengthen your core. Bracing is a technique for stabilizing the spine. Basically in bracing we tighten all the muscles surrounding the abdomen. As we contract the abdominal muscles the erector spinal muscles immediately go into joint action and support the back from the rear. How it’s done: Lay on your back maintaining the natural curve in your spine. Keeping this position, concentrate on contracting your abdominal musculature without hardening or tightening the muscles, not hollowing the abdominal area. Hold for 5-10 seconds and repeat 3-5 times; performing 1-3 sets.

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