Get Back To Comfort
In this time of stress, have you noticed more backaches and pains? We’ve put together some video exercise tips, that can help you when you have limited access to physical therapy or gym equipment. Feel free to share with any friends or family you think will benefit from them too!
Here are a few back exercises you can do from the comfort and safety of your own home! Just remember that if you are unsure of doing any of the following exercises, give your physical therapist a call first. Always exercise in your comfort zone, and never stretch into pain.
Bird Dog (Leg Slide)
Here is a simple yoga stretch you can do in the comfort of your own home. Begin on the floor with your knees bent beneath you and your hands flat in front of you, so your back is flat toward the ceiling. Stretch your left arm out in front of you and your right leg out behind you, so your toes are pointing down at the ground. Hold this stretch for about 10 seconds and then repeat on the opposite side, with your right arm and your left leg. Repeat 3-5 times. The Bird Dog (Leg Slide) exercise is great at targeting the back muscles to give you that relieving stretch you’re looking for!
Lumbar Rotation Stretch in Lying
Back giving you troubles? Try a Lumbar Rotation Stretch in Lying. Lying sideways with your top knee bent and bottom knee straight, gently rotate your torso so your head is facing the opposite direction of your legs. Hold the stretch and then switch sides. This will stretch out your back and get you feeling comfortable once again!
Hip Bias Lunges (Back Heel Down)
Who doesn’t love a good lunge? This is a great exercise to get you moving. As a bonus, it not only targets your back but also focuses on your knee muscles. Begin standing in a slight lunge position with one leg slightly bent out in front of you and the other leg straight behind you. Lean your torso forward so it is almost in a 90-degree angle with the floor (this will cause your back leg to bend, as well). Hold this stretch and continue reps on the side you are on, then switch sides repeating the same steps.
At Complete Physical Rehab, we’ll be sharing helpful exercise tips and videos with you to get you moving at home. If you have any questions about these exercises or you’d like more assistance, please call or message us for further information.
Wishing you health and comfort during this time!
Dr. James Pumarada is a licensed Physical Therapist and co-owner of Complete Physical Rehabilitation. With over 20+ years of treatment experience, he is a Sports Therapy Certified physical therapist, focusing on treating and training runners of all levels, and is one of the most sought after vestibular therapy specialists in Elizabeth and Jersey City where, along with his wife, Dr. Asha, they specialize in the treatment of all dizziness, vertigo, and imbalance issues.