Your Home Exercise Program
Level 2
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.
Continue with our Flagship Exercises but now perform 3 days a week and contract your abdominals when performing the Tail Bone Raise and the Lumbar Rotation.
Remember to keep the movements small and intentional.
Remember to keep the movements small and intentional.
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Exercise #1 The Tail Bone Raise
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Exercise #2 Lumbar Rotation
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Exercise #3 The Hula
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Deep Core Stabilization Progression
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Deep Core Multifidus Exercise 1 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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Deep Core Multifidus Exercise 2 This exercise is similar to the Level 1 exercise but with this exercise you will extend your leg out as far as possible while maintaining your pressure into the pad under your sacrum. 1. Extend one leg out as far as possible then return your leg to original position. All the time maintaining pressure through the pad under your sacrum and avoid using your abdominal muscles, repeat 3 sets 10-12 repetitions on each side. |
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Deep Core Multifidus Exercise 3 This exercise utilizes the pad in the crossing pattern described in the flagship exercise #2 Pelvic Rotations. Begin with the pad under the left LB in the left crossing pattern, then raise the right hip level with the pad and extend the right leg as far as possible all the time pushing into the pad under the left LB and avoiding using your abdominal muscles. Repeat 3 sets of 10-12 repetitions on each side. Move the pad to the right crossing pattern when extending the left leg. |
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Knee Circles
Re-Establishing Lumbar-Pelvic Synergy
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.
The following exercise will begin to improve and optimize the natural synergy between the lumbar spine, the pelvis, and the hips.
The following progression of exercises will improve and optimize the natural synergy between the lumbar spine, the pelvis, and the hips.
You can now move to Level 2
Deep Core Stabilization:
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Deep Core Stabilization:
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STRETCHING/ RELEASE TECHNIQUES
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Deep Fascial 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. |
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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. |
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Perform the following stretches as indicated by your Therapist.
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Dynamic Hamstring Stretch |
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Hip Flexor Stretch |
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Adductor Stretch |
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Nerve Flossing
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