Live Active

Live Active

 

Physiotherapist (PTs) work with patients who have impairments, limitations, disabilities, or changes in physical function and health status resulting from injury, disease or other causes. Their role includes examination, evaluation, diagnosis, prognosis and interventions toward achieving the highest functional outcomes for each patient
 

LUMBAR EXTENSION EXERCISES

PRONE EXTENSION (POSITIONED)

  • Lie on stomach with pillows under chest for comfort 
  • Repeat exercise .............. times.
  • Hold position for .............. seconds.
  • Option: Squeeze your buttocks together as tightly as possible.
  • Repeat exercise .............. times.
  • Hold position for .............. seconds.
     

PRONE EXTENSION ON ELBOWS

  • Keep your back and buttocks relaxed and rise up on elbows 
  • as high as possible.
  • Concentrate on keeping your hips down
  • Repeat exercise .............. times.
  • Hold position for .............. seconds.
     

PRONE PRESS-UPS

  • Place hands beside shoulders
  • Keep your back and buttocks relaxed and use your arms to press up.
  • Concentrate on keeping your hips down
  • Push up your upper body as high as possible.
  • Repeat exercise .............. times. 
  • Hold position for .............. seconds.
     

STANDING EXTENSION

  • Stand with your feet apart and hands on the small of your back with fingers pointing backwards.
  • Bend backwards at the waist, supporting the trunk with your hands.
  • Keep your knees straight.
  • Repeat exercise .............. times.
  • Hold position for .............. seconds.
  • Option: Perform with back against counter top for support.
     

SIDEGLIDE IN STANDING

  • Stand at a right angle to the wall about 2 feet out from the wall.
  • Lean your .............. shoulder into the wall. 
  • Move your .............. hips toward the wall, keeping your legs together and your knees straight.
  • Return to the starting position.
  • Repeat exercise .............. times.
  • Hold position for .............. seconds.
     

BRIDGING

  • Tighten your abdominal muscles to keep your back in a neutral position.
  • Use your buttock muscles to slowly rise off the surface without bending your lower back.
  • Relax your shoulders and neck as you hold
  • Make sure to keep your breathing even. 
  • Repeat exercise ..............  times. 
  • Hold position for .............. seconds.
     

PRONE LEG RAISES

  • Lie on your stomach with a pillow under your hips.
  • Raise the right leg 1 inch off the mat.
  • Then, raise the right leg 3-6 inches off the mat.
  • Repeat with the left leg.
  • Repeat exercise .............. times.
  • Hold position for .............. seconds.
     

LUMBAR FLEXION EXERCISES
POSTERIOR PELVIC TILT

  • Lie on your back with your hands at your side and your knees bent.
  • Tighten the muscles of your lower abdomen and your 
  •  buttocks, to flatten your back against the floor. This is the 
  •  pelvic tilt (flat back) position.
  •  Repeat exercise .............. times.
  •  Hold position for .............. seconds.
     

SINGLE KNEE TO CHEST STRETCH

  • Lie on the floor, table or bed.
  • Rest your .............. leg on the floor or let it dangle off the table or bed.
  • Bend the other leg and wrap your hands around your knee.
  • Pull the bent leg toward your chest.
  • Repeat exercise .............. times.
  • Hold position for .............. seconds.
     

DOUBLE KNEE TO CHEST STRETCH

  • Lie on your back.
  • Bring both knees, one at a time, to your chest.
  • With your hands clasped, pull your knees toward your chest and curl your head forward.
  • Keep your knees together and your shoulders flat on the floor.
  • Lower you legs one at a time.
  • Repeat exercise .............. times.
  • Hold position for .............. seconds.
     

LUMBAR FLEXION WITH ROTATION

  • Lie on your back with your hands at your side and your knees bent.
  • Rotate your knees towards the pain.
  • Repeat exercise .............. times.
  • Hold e position for .............. seconds.
     

SEATED LUMBAR FLEXION

  • Sit upright in a chair. 
  • Slowly bend forward until you feel tension in your back.
  • Repeat exercise .............. times.
  • Hold position for .............. seconds.
  • Option: Perform with rotation to painful side
     

STANDING LUMBAR FLEXION

  • Stand upright with feet spread shoulder width apart.
  • Slowly bend forward, sliding your hands down your legs, until you feel tension in your back.
  • Repeat exercise .............. times.
  • Hold position for .............. seconds.
  • Option: Perform with rotation to painful side
     

PARTIAL SIT-UP

  • Lie on your back with your hands at your side and your knees bent.
  • Use your abdominal muscles to raise your upper back off the floor, while exhaling.
  • Rise up only enough to get your shoulder blades off the floor.
  • Keep your knees bent and your feet flat on the floor.
  • You should feel the contraction only in your abdominal muscles.
  • Repeat exercise .............. times.
  • Hold position for .............. seconds.
     

Do’s

  • Bend your knees as you lift. Make your legs do the hard work, not your back
  • Sit with a rolled up towel or some other support behind your lower back
  • Have your work surface at a comfortable height
  • Use a firm mattress on a firm bed to sleep
  • Sleep on your back with a pillow under your knees. or sleep on your with your knees bent and a pillow between them
  • Wear flat, low healed comfortable shoes
     

Don’ts

  • Don’t lift objects away from your body with your arms outstretched
  • Don’t lift objects that are too heavy for you
  • Don’t slouch in your chair
  • Don’t stand for a long period of time without changing your position
  • Don’t sleep on your stomach

Guest Speak

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Bharti Shinai