During lockdown we thought you might like some home exercises - Brookmans Park Osteo
 

During lockdown we thought you might like some home exercises

04 Apr During lockdown we thought you might like some home exercises

Posted at 12:56h in Advice on back pain, Back exercises, Back pain, Blog, Brookmans Park Osteopaths by
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Dear patient,
We hope you and your loved ones are keeping safe.
It’s important in these times of isolation to remain active and have a daily routine, to eat healthily, exercise, rest and sleep well (and of course laugh as much as possible!)
We miss you all and we miss being in clinic, so while we are closed we wanted to offer you some simple low back stretching exercises to help you stay fit and mobile, improve your spinal flexibility and build core strength.
The key to doing these exercises is slow and gentle. In fact all these are gentle enough to be done in front of the TV whilst watching your favourite series!

Exercise One: The Cat-Cow

1. Move onto all fours, hands under shoulders and your knees hip width apart
2. Slowly drop your tummy and arch your back, sticking your bottom in the air and bringing your gaze up towards the ceiling.
3. Now slowly arch your back towards the ceiling, bringing your gaze to the floor.
4. Repeat 10 times
Exercise Two: Neck Stretch
1. Sit cross legged on the floor (or on a chair if thats more comfortable) and start by sitting upright, shoulder blades squeezed together and looking straight ahead.
2. Take a deep breath in and as you slowly exhale, move your head to the right to look over your right shoulder. Hold 5 secs.
3. Return to neutral and repeat to the left.
4. Repeat 10 times
Exercise Three: Arm and leg raises
1. Move onto all fours, arms under shoulders and your knees hip-width apart.
2. Squeeze your tummy muscles for support and stabilise back. Slowly lift one arm forward whilst you lift the opposite leg off the ground. Try to keep your back as flat and still as possible.
3. Repeat with the opposite arm and leg
4. Repeat 10 times
Exercise Four: Knees to Chest
1. Lie on your back on a firm surface. Gently bring one knee up to your chest and hold for a count of ten.
2. Return the leg to the floor and raise the opposite knee to chest and hold for ten.
3. Bring both knees to your chest and rock knees back and forth for ten gentle rocks.
4. Repeat 10 times
Exercise 5: Spinal Twist
1. Lie on your back. Bend your knees leaving your feet on the floor, stretch your arms in a T shape.
2. Slowly drop your knees to the right side keeping your shoulders flat on the floor. Hold for a count of ten.
3. Slowly raise your knees and repeat to the other side.
4. Repeat 3 times on each side.
Exercise 6: Pelvic Tilt (to bridge)
1. Lie on your back with your knees bent and your feet flat on the floor.
2. Push the small of your back into the floor by pulling your lower abdominal muscles up and pressing your belly towards the floor.
3. As you pull your muscles up, tilt your hips slowly towards your ribs.  (See if you can raise your buttock off the floor completely into a bridge pose)
4. Return to starting position.
5. Repeat 10 times
Exercise 7: Hamstring Stretch
1. Place your foot on a chair with a bent leg.
2. Bend over and hug your thigh – try to bend from the hip not your back.
3. Slowly and carefully straighten the leg, whilst hugging your thigh. Hold for a count of ten.
5. Repeat 3 times on each side
Exercise 8: Calf Stretch
1. Stand on the bottom step facing up the stairs.
2. Place the ball of one foot on the edge of the step with the heel hanging off the step.
3. Drop your heel down and feel your calf stretch. Hold for a count of ten.
4. Repeat 3 times on each side
Yes, we are still (temporarily) closed

We want to continue supporting you in any way we can. Of course we will be happy to find the time to give you advice over the phone.

When will we re-open?
As soon as it is safe to do so.  We will also put a notice on the website and send out an email. Thank you for all your continued support and understanding. We hope that you will continue to support us when we re-open.  Keep on exercising 30 minutes a day, rest and sleep well, do your back stretches (and try and laugh a lot!).

Look out for those who are vulnerable and don’t hesitate to call us if you need help. 01707 655514
Mob: 07957 144025

Nikki, Nick and Tom, (osteopaths)
Jonathan (ultrasound and physiotherapist)
Julie and Hasmita (Chiropody and Podiatry)-
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