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BACK CLASS HANDOUT
Created by Ryan Felder, DPT  Oct 23rd, 2024

Total 23

Transverse Abdominis ADIM

While lying on your back with your knees bent, squeeze your belly button towards
your spine. This will flatten your back towards the surface you are lying on.
Hold this contraction as instructed. Please breathe through out this exercises.


Repeat 10 Times Hold 10 Seconds Complete 1 Set Perform 2 Times a Day

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PRONE ON ELBOWS - POE

Lying face down, slowly press up and prop yourself up on your elbows. Hold,
lower back down and repeat.


Repeat 1 Time Hold 30 Seconds Complete 1 Set Perform 5 Times a Day

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Prone press ups - SI joint maintenance

Start from laying on your stomach and palms as showed in the picture.

Gently, push yourself up and maintain your hips firmly on the table.
After being manipulated in therapy, this exercise keeps your SI joint moving and
stretches your abdominal muscles.

Repeat 10 Times Hold 3 Seconds Complete 1 Set Perform 5 Times a Day

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Standing Wall Lumbar Extension

Place your hands at shoulder height on a wall with your arms straight. Let your
hips sag towards the wall creating a bend in your low back. Return to starting
position. Maintain straight arm position throughout the exercise. For an extra
stretch blow air out when hips are sagged toward wall.


Repeat 10 Times Hold 3 Seconds Complete 1 Set Perform 5 Times a Day

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LOWER TRUNK ROTATIONS - LTR - WIG WAGS - KNEE ROCKS

Lying on your back with your knees bent, gently rotate your spine as you move
your knees to the side and then reverse directions and move your knees to the
other side. Repeat as you move through a comfortable range of motion.


Repeat 10 Times Hold 1 Second Complete 1 Set Perform 3 Times a Day

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Lower Trunk Rotation

Begin in supine position with knees bent and one leg crossed over the other.
Make sure to keep lower back flat on the surface. Rotate at trunk away from the
leg underneath till stretch is felt in the glute.


Repeat 10 Times Hold 10 Seconds Complete 1 Set Perform 3 Times a Day

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Bridge

While lying on your back with knees bent, tighten your lower abdominal muscles,
squeeze your buttocks and then raise your buttocks off the floor/bed as creating
a "Bridge" with your body. You want your knees to be over your ankles. Hold and
then lower yourself and repeat.


Repeat 10 Times Hold 2 Seconds Complete 1 Set Perform 3 Times a Day

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PLANK - KNEES

While lying face down, lift your body up on your elbows and knees. Try and
maintain a straight spine.


Repeat 6 Times Hold 10 Seconds Complete 1 Set Perform 3 Times a Day

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PROPER CERVICAL AND SPINAL POSTURE - SEATED

Good posture positions your head over your shoulders so that your head is not
protruding forward. Your ears should be over your shoulders.
Begin by correcting your low back so that it is not slouched. This will correct
much of the spine. You may also need to perform a small chin tuck as well.
The image on the right shows how you should position your head and spine
throughout the day. This might be difficult at first but over time will get
easier as your body adjusts.



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ADL - DESK ERGONOMIC SET UP

Sit at your desk on a comfortable and adjustable chair with back rest to
maintain lumbar curvature and use an ergonomic keyboard. Do not slouch.
Your desk should be set up so that the monitor is at or just below eye level.
The elbows, hips and knees bent 90-110 degrees.
Adjustments can be made for monitor height, keyboard height, seat height, desk
height and/or foot rest height in order to achieve proper alignment.
Electronic desk is preferred if available to be able to adjust the height of the
desk with buttons.





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ADL - IRON CLOTHES

When ironing clothes, raise the ironing board up to minimize bending over. Keep
your spine straight.




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ADL - LAWN MOWER

When mowing the lawn, walk with the mower to minimize bending over. Also, extend
the handle, if adjustable, to improve reach. Keep your spine straight.




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ADL - COUNTER TOP WORK

When working at a counter top, stand close to the counter to minimize bending at
the waist. Maintain a straight spine.




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ADL - DUST PAN SWEEP

Use a long handled dust pan when sweeping the floor. Keep your spine straight.




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ADL - BRUSH TEETH

When standing at a sink to brush teeth, open the cabinet door and place one foot
on the shelf and avoid excessive bending at the waist.
Maintain a straight spine.
Use arm for support on counter top if needed for additional support.



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ADL - LAUNDRY - REMOVE FROM WASHER

When removing laundry from a washing machine, place a hand on the washer for
support and raise a leg back when bending forward as shown to minimize bending
at the spine.
When bending forward, hinge at the hip and not at the spine as much as possible.



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ADL - LAUNDRY - REMOVE FROM DRYER

When removing laundry from a dryer, place a folder towel or pillow on the floor
and kneel down on it with one knee. Place one hand on dryer for support. Then
reach into dryer and remove laundry into a laundry basket with minimal spine
bending/twisting as possible.




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NO HIP FLEXION GREATER THAN 90 DEGREES - HIP PRECAUTION

Do not bend at your hip greater than 90 degrees at any time.
**Failure to comply with these precautions may cause your hip to dislocate which
MAY require surgical intervention to repair.



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NO EXCESSIVE BENDING FORWARD IN STANDING - SPINE PRECAUTION

While standing, do not bend forward at the waist beyond 90 degrees.
WARNING: Failure to comply with these precautions may cause damage to internal
structures at your spine.



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ADL - CLEAN LOW SURFACE

When cleaning a low surface, such as a table, position yourself into a
half-kneel position as shown. You should have one knee on the ground and the
other knee bent with foot on the ground. Keep your spine straight.
Place a pillow or folder towel under your down-knee if needed for comfort.



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ADL - VACUUM

When vacuuming the floor, walk with the vacuum to minimize bending over. Also,
extend the handle, if adjustable, to improve reach. Keep your spine straight.




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ADL - BAG OR SUITCASE CARRY

When carrying bags, be sure to distribute the weight evenly between the right
and left side of your body. Maintain a straight spine. If you are carrying only
one bag, then switch sides periodically.




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BODY MECHANICS - KNEE HEIGHT LIFTING

Start by standing close to the object with feet spread apart. Bend at the knees
and hips and NOT at your spine.
Hold the object close to your body as you use your legs to stand back up while
lifting the object.
Walk over to the surface you want to set the object on to and set it down
bending at the knees slightly. Do Not bend at the spine. Also, be sure NOT to
twist your spine but to pivot your feet so that your feet are pointed forward to
where you want to set the object.
Slide the object on the shelf to off load your body.



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