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Jul 21 2022

Low Back Protocol

Low Back Protocol/Exercises found on YouTube, Link below!

Wall Stand– stand with feet 36 inches away from the wall. Bend over, keeping back flat & arms straight. Squeeze thighs tight. Ankle, knee’s, & hips in alignment 

1 minute

Sitting Floor– sit with back against the wall, legs out straight, toes pointed up at 12:00. Relax shoulders, palms face up, resting on legs. Contract legs.

3 minutes

Static Back– legs on block at 90 degrees & hips at 90 degrees. Arms out below shoulders, palms up. 20 squeezes with pillow

5 minutes

Supine Groin Stretch– 1 leg positioned at 90 degrees, other leg positioned straight out, with toes pointing to ceiling. Contract quad on the straight leg, keeping both toes pointed toward the ceiling.

10 minutes on each side until leg drops to the floor

Knee Squeeze– arms over head

30 times

https://www.youtube.com/watch?v=Lqds6oUZwh0

 

Written by TJ Osborne · Categorized: Blog, Core Chiropractic, Oxygen & Exercise, Specialized Exercise Videos, Videos · Tagged: Better Results Faster, chiropractic, chiropractor, discoverchiropractic, drtjosborne, exercises, howto, low back, protocol, san jose, stretch

Discover Chiropractic San Jose
1305 N Bascom Ave #C
San Jose, CA 95128

(408) 985-1111
https://chiropractor-sanjose.com
San Jose Hours
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7:30am-10:15am, 2:45pm-5:45pm
2:45pm-5:45pm
7:30am-10:15am, 2:45pm-5:45pm
7:30am-10:15am, 2:45pm-5:45pm
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