Your Home Exercise Program

​Level 1
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​Our Flagship Exercises
Restoring BALANCED COORDINATED PELVIC AND LUMBAR MOTION is the KEY FACTOR in restoring spinal health because this creates equal disc and ligament load-sharing and results in a balanced synergy between global and local muscles. 

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​The Strengthening Process
It was a long process, most likely many years, that led to your back dysfunction and it will be a process to restore the health of your spine.  This video will help you to understand the process we have developed and also demonstrate how simple the process can be. 
These first 3 exercises should initially be though of as just movements. 
Exercise #1  The Tail Bone Raise
Exercise #2  Lumbar Rotation
Exercise #3  The Hula 


Deep Core Stabilization Progression

​Deep Core Multifidus Exercise 1
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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. 


​Lumbar Rocking



​Knee Circles
Re-Establishing Lumbar-Pelvic Synergy
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Since restoring BALANCED COORDINATED PELVIC AND LUMBAR MOTION is the KEY FACTOR in optimizing spinal health because this creates equal disc and ligament load-sharing and results in a balanced synergy between global and local muscles. 
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The following exercise will begin to improve and optimize the natural synergy between the lumbar spine, the pelvis, and the hips.


​Knee Circles Level 1

STRETCHING/ RELEASE TECHNIQUES

Hip/Back: Active Release Technique

Release technique for the deep myo-fascial bands of the back and lower extremity​.  

Most do not understand that we have superficial and deep myofascial bands and tracts, and most stretches focus only on the superficial myofascial tracts.  This exercise will instruct you on how to release the deep bands that if restricted will cause restrictions in the LB causing movement dysfunctions leading to pain. 



​Stretching  is very important, but you may be stretching incorrectly.  Watch this next video and learn how to effectively stretch the Hamstrings, Piriformis, and Hip Flexor and avoid common stretching errors.


​Perform the following stretches as indicated by your Therapist.


​ Hamstring Stretch

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​ Hip Flexor Stretch


​ Adductor Stretch
Hip Internal Rotation Stretch