Your Home Exercise Program
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Only perform the disc protocol exercises as you have been instructed by your therapist.


​Intro Video:


​Lumbar Rocking


​Deep Core Isometrics Exercise 1

This exercise will initiate deep core strenghening of the Multifidi Muscles.


​Deep Core Isometrics Exercise 2

This exercise will initiate deep core strenghening of the Multifidi Muscles in a functional crossing pattern. 





​Deep Core Exercise 3
This exercise initiates gentle Multifidus strengthening and specific segmental lumbar extension.  This exercise will also help to gently stretch the deep core muscles. Perform this exercise by gently pushing into the pad while attempting to arch your low back.
1.  Perform dynamically with a contract for 2 seconds followed by a relax and stretch for 2 seconds and repeat 30 times
2.. Then perform a prolonged contraction while reaching overhead and pointing the toes downward and hold for 15-20 seconds. 





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​Back School

It is just as important to understand what postures and movements to avoid as it is to know the correct exercises.  The following videos will teach you proper lumbar body mechanics to avoid future back injuries and insure your exercises will give you the greatest benefit.
Optimizing Lumbar Posture/Biomechanics Part 1
Optimizing Lumbar Posture/Biomechanics Part 2
Optimizing Cervical Posture/Biomechanics 




​​Computer Workstation Ergonomics

Learn how to set up your computer workstation and learn the real reasons why we get injured and the best strategies to prevent neck, shoulder, wrist, and back  injuries. 

Part 1

Part 2

Part 3