Simple Exercises You Can Do At Home To Help Your Pain Exercise Ess ntials Always consult your physical therapist or physician before starting exercises you are unsure of doing or if any of these exercises cause pain or discomfort.
Doorway lumbar traction: Lie on your back with knees bent and hips just inside the doorway. Using a dowel or broom push gently into the doorframe until a stretch is felt in the low back. For more traction do this with bare skin touching the floor. Hold for 10-20 seconds then relax, repeat for 2-3 minutes.
Double knee to chest stretch: Lying on your back with knees bent, bring one knee to chest and then the other and hug to chest until a stretch is felt in the low back. Hold for 30 seconds, repeat 3 times.
Donovan Hodges, Aide
Featured Employee: Jordan Hopkins, Reception
Where are you from? I was born in Connecticut but moved to midcoast Maine when I was 7. I’ve been in Portland for just over a year now. What schooling/training do you have? I went to Quinnipiac University in Connecticut for a year before I decided to start working. I then worked for an upscale bed and breakfast for a year and a half before I worked my way down to the “city”. How long have you been with Back in Motion ® ? I have been at Back in Motion ® for just over a year. What is your best work story (funny, happy, inspiring)? My favorite workmoments are when former patients either stop in to visit or come back for PT. I like to think the BIM staff and our patients are just one big family! What are your hobbies? I enjoy running, reading and binge watching Grey’s Anatomy or football when it’s in season. What is one interesting fact about you that most people don’t know? I love going to metal/heavy rock concerts. Where do you see yourself in 10 years? After this winter? Hopefully somewhere tropical!
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