Ashley Knapstein Massage Therapy, L.L.C

🔈 LOW BACK PAIN EXERCISES

Exercises that stretch and strengthen the muscles of your abdomen and spine can help prevent back problems. Strong back and abdominal muscles help you keep good posture, with your spine in its correct position.

If your muscles are tight, take a warm shower or bath before doing the exercises. Exercise on a rug or mat. Wear loose clothing. Don’t wear shoes. Stop doing any exercise that causes pain until you have talked with your healthcare provider.

Ask your provider or physical therapist to help you develop an exercise program. Ask your provider how many times a week you need to do the exercises. Remember to start slowly.

These exercises are intended only as suggestions. Be sure to check with your provider before starting the exercises.

✅ Quadruped arm and leg raise

Get down on your hands and knees. Pull in your belly button and tighten your abdominal muscles to stiffen your spine. While keeping your abdominals tight, raise one arm and the opposite leg away from you. Hold this position for 5 seconds. Lower your arm and leg slowly and change sides. Do this 10 times on each side.

✅ Gluteal stretch

Lie on your back with both knees bent. Rest your right ankle over the knee of your left leg. Grasp the thigh of the left leg and pull toward your chest. You will feel a stretch along the buttocks and possibly along the outside of your hip. Hold the stretch for 15 to 30 seconds. Then repeat the exercise with your left ankle over your right knee. Do the exercise 3 times with each leg.

✅ Pelvic tilt

Lie on your back with your knees bent and your feet flat on the floor. Pull your belly button in towards your spine and push your lower back into the floor, flattening your back. Hold this position for 15 seconds, then relax. Repeat 5 to 10 times.

✅ Partial curl

Lie on your back with your knees bent and your feet flat on the floor. Draw in your abdomen and tighten your stomach muscles. With your hands stretched out in front of you, curl your upper body forward until your shoulders clear the floor. Hold this position for 3 seconds. Don't hold your breath. It helps to breathe out as you lift your shoulders. Relax back to the floor. Repeat 10 times. Build to 2 sets of 15. To challenge yourself, clasp your hands behind your head and keep your elbows out to your sides.

✅ Extension exercise

* Lie face down on the floor for 5 minutes. If this hurts too much, lie face down with a pillow under your stomach. This should relieve your leg or back pain. When you can lie on your stomach for 5 minutes without a pillow, you can continue with Part B of this exercise.

* After lying on your stomach for 5 minutes, prop yourself up on your elbows for another 5 minutes. If you can do this without having more leg or buttock pain, you can start doing part C of this exercise.

* Lie on your stomach with your hands under your shoulders. Then press down on your hands and extend your elbows while keeping your hips flat on the floor. Hold for 1 second and lower yourself to the floor. Do 3 to 5 sets of 10 repetitions. Rest for 1 minute between sets. You should have no pain in your legs when you do this, but it is normal to feel some pain in your lower back. Do this exercise several times a day.

✅ Cat and camel

Get down on your hands and knees. Let your stomach sag, allowing your back to curve downward. Hold this position for 5 seconds. Then arch your back and hold for 5 seconds. Do 2 sets of 15.

🚫 EXERCISES TO AVOID

It’s best to avoid the following exercises because they strain the lower back:

Exercises in which you lie on your back and raise and lower both legs together
Full sit-ups or sit-ups with straight legs
Hip twists

Self care is everything 🤗

Self-care is a huge buzzword right now, but it’s just about taking the time to take care of yourself. Have you found yourself struggling with that lately? Here are some easy ways to take care of yourself TODAY.

Great stretch to help open up your chest. Perfect for those on the computer/phone all day!

Pec minor lies deep to pec major and is a major player in our posture. When this muscle is short, it pulls the shoulders into a forward position, leading to tension in the back and neck. When pec minor is lengthened, posture is improved. Let's give this a try and tag someone who needs a little extra help with their posture.
📍Lay on your stomach
📍Bring your left arm up to a 45 degree angle
📍Leave the upper arm at 45 degrees and then bend the forearm towards the head
📍Shift the hips to the RIGHT, and then bring the right leg up and over the left leg. This winds you up into the stretch.
📍Press the left shoulder into the floor for 5-10 seconds.
📍Re-stretch by using the right hand to help you rotate further into the stretch, leaving the left shoulder on the floor.
📍Repeat on the other side
📌You can follow the same instructions and do this stretch standing against a wall
📌Be sure the right leg is touching something, whether the floor, a pillow, a bolster, or your own (left) leg.
😀Happy Stretching!

Stretching for office workers

🔈 NECK STRAIN EXERCISES

A neck strain occurs when one or more fibres in a neck muscle or tendon stretches too far and tears. ... While a neck strain typically heals on its own within a few days or weeks, the pain may range from mild and achy to sharp and debilitating.

Do these exercises only if you do not have pain or numbness running down your arm or into your hand. Do not do any exercises that make your neck pain worse.

▶️ CHIN TUCK
Place your fingertips on your chin and gently push your head straight back as if you are trying to make a double chin. Keep looking forward as your head moves back. Hold 5 seconds and repeat 5 times.

▶️ ISOMETRIC NECK FLEXION
Sit tall, eyes straight ahead, and chin level. Place your palm against your forehead and gently push your forehead into your palm. Hold for 5 seconds and release. Do 3 sets of 5.

▶️ SCALENE STRETCH
Sit or stand and clasp both hands behind your back. Lower your left shoulder and tilt your head toward the right until you feel a stretch. Hold this position for 15 to 30 seconds and then come back to the starting position. Then lower your right shoulder and tilt your head toward the left. Hold for 15 to 30 seconds. Repeat 3 times on each side.

▶️ ISOMETRIC NECK EXTENSION
Sit tall, eyes straight ahead, and chin level. Clasp your hands together and place them behind your head. Press the back of your head into your palms. Hold 5 seconds and release. Do 3 sets of 5.

▶️ ISOMETRIC NECK SIDE BEND
Sit tall, eyes straight ahead, and chin level. Place the palm of your hand at the side of your temple and press your temple into the palm of your hand. Hold 5 seconds and release. Do 3 sets of 5 on each side.

▶️ HEAD LIFT WITH NECK SIDE BEND
Lie on your right side with your right arm lying straight out. Rest your head on your arm, then lift your head slowly toward your left shoulder. Hold for 5 seconds. Repeat 10 times. Switch to your left side and repeat the exercise, lifting your head toward your right shoulder.

We could all use some good neck stretches!!

Five stretches for the neck and shoulder The more time spent with a forward head posture, the more likely it is that one will develop neck and shoulder problems. Most neck pain that is not caused by whiplash or other trauma has a postural component as part of the underlying problem. Sitting atop the body, the health of the neck is subject....

Here are a few shoulder stretches! Simple and they feel great!

Five Great Stretches for the Shoulder The shoulder can be a common site for the development of trigger points, restriction, and a number of other ailments ranging from the irritating to the excruciating. Simple stretching routines may help prevent the development of active trigger points, accelerate the healing process, and provide pain...

Pain in the neck? These stretches will help!

Posture Muscles - Awesome Stretches for Neck and Shoulders! The more time spent with a forward head posture, the more likely it is that one will develop neck and shoulder problems Most neck pain that is not caused by whiplash or other trauma has a postural component as part of the underlying problem. Sitting atop the body, the health of the neck is subject t...