Eddie’s top 3 movements for stopping back pain

By August 10, 2019 Uncategorized
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McKenzie Press up for pain:

-Place arms under shoulders and press up to your level of comfort
– Aim to fully straighten arms but only press up to your comfort level, propping up to forearms is a safer alternative
– 10-20 reps or 2 minute hold
– Breathe out completely before coming back down 
*** It is okay to feel some discomfort while you are performing this but it should decrease the more you hold or perform this movement.  

Bird-Dog for stability: 

– Hands and knees are directly under shoulders / hips
– Perform a “cat/camel” to find neutral spine 
– Start with raising one limb at a time, progress to opposite arm/leg
– Spine should not move, only limbs 
– Attempt to hold each pose for 5 seconds/ 10 reps

Hip hinge to restore motion: 

– Therapeutic when repeated
– Use a golf club, broom, or dowel to ensure neutral spine 
– After 8-12 reps, switch to picking something up to load the spine
– Perform another 8-12 reps w/ weight remember to brace the core by holding a big breath (back pack, laundry detergent, car battery are great alternatives to a kettle bell) 

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