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Supine Piriformis Self Stretch Above 90 Degrees

in 2 Movement Tests Lower Quarter, 4 Manual Therapy Strategies, 5 Home Exercise Strategy, All Home Exercises, All Lower Quarter, All Manual Therapy, Muscle Energy, Self Stretch

Supine Piriformis Self Stretch Above 90 Degrees

To Stretch the Left Piriformis:

  • Have the patient reach under the left leg and grasp underneath the ankle with their right hand and under their left knee with the left hand.
  • Instruct the patient to draw the left and ankle towards their right shoulder using both hands.
  • A stretch should be felt in the left buttocks.
  • Then have the patient push their left knee and ankle into both hands for 5-7 seconds, when the patient relaxes have them draw their left leg further up towards the right shoulder.
  • Have them repeat 3-4 times progressively drawing the left leg further up towards the right shoulder upon each relaxation.
  • Then have them repeat this exercise on the right side.

Piriformis Self Stretch Above 90 Degrees

in 2 Movement Tests Lower Quarter, 4 Manual Therapy Strategies, 5 Home Exercise Strategy, All Home Exercises, All Lower Quarter, All Manual Therapy, Muscle Energy, Self Stretch

Piriformis Self Stretch Above 90 Degrees

To Stretch the Left Piriformis:

  • Starting from the hands and knees position, the patient places the left foot across and underneath the trunk so that the arch of the foot is facing the ceiling with the left knee remaining outside of the trunk.
  • Have the patient stretch out the right leg straight behind them while keeping the pelvis straight.
  • Instruct the patient to gradually sink down until they feel a stretch in the left buttocks. You can have the patient either stay up with their elbows extended or have them come down to rest on their forearms.
  • Ask the patient to press their left leg straight down into the table or floor for 5-7 seconds, then relax and stretch further by sliding the right leg further back making sure that they keep the pelvis level.
  • Repeat a series of contract/relax efforts 3-4 times.
  • No pain should be felt in the left knee or low back during this exercise.

Piriformis Self Stretch Below 90 Degrees

in 2 Movement Tests Lower Quarter, 4 Manual Therapy Strategies, 5 Home Exercise Strategy, All Home Exercises, All Lower Quarter, All Manual Therapy, Muscle Energy, Self Stretch

Piriformis Self Stretch Below 90 Degrees

To Stretch the Left Piriformis:

  • Have the patient place their left foot outside of their right knee and flat on the table.
  • The patient places their left hand over the left pelvis to stabilize and places the right hand over the lower left thigh, a towel or belt wrapped around the lower left thigh will also work.
  • Have the patient maintain an active contraction of the right leg to keep it straight.
  • Instruct the patient to slowly pull the left leg across until a stretch is felt in the left posterior hip area.
  • From this position a series of contract/relax efforts can be made for 5-7 seconds, progressively stretching into further adduction or the stretch can be maintained for 30 seconds and repeated 2-3 times.

Supine Quadratus Lumborum Self Stretch

in 2 Movement Tests Lower Quarter, 3 Movement Tests Upper Quarter, 5 Home Exercise Strategy, Active Trunk Rotation, All Home Exercises, All Lower Quarter, All Upper Quarter, Hip ABD Firing Pattern, Rolling, Self Stretch, Self-mobilization, Shoulder Circle

Supine Quadratus Lumborum Self Stretch

To Stretch the Left Quadratus Lumborum

  • The patient is lying supine and crosses the right leg over the left.
  • Instruct the patient to drop both legs to the right.
  • Have the patient push their knees together for 5 to 7 seconds and then relax. Upon relaxation the right leg pulls the left leg further over to the right to increase the stretch.
  • Repeat 3-4 times progressively.
  • Goal – try to touch the inside of the left knee to the floor without raising the left shoulder off the floor.
  • Repeat on the opposite side.

Quadratus Lumborum Hands and Knees Self Stretch

in 2 Movement Tests Lower Quarter, 5 Home Exercise Strategy, Active Trunk Rotation, All Home Exercises, All Lower Quarter, Hip ABD Firing Pattern, Self Stretch

Quadratus Lumborum Hands and Knees Self Stretch

To Stretch the Right Quadratus Lumborum:

  • Have the patient reach forward with the right hand and grasp a solid object. From this position instruct the patient to sit back diagonally towards the right hip, elongating (stretching) the right side of the back.
  • The right arm may be internally rotated (thumb down) or externally rotated (thumb up). Since the latissimus dorsi is an internal rotator of the shoulder internal rotation of the arm places more stretch selectively on the quadratus muscle.
  • Have the patient hold the stretch position for 30 seconds and repeat 2-3 times alternating sides.

Chin Nodding in Supine

in 3 Movement Tests Upper Quarter, 5 Home Exercise Strategy, All Home Exercises, All Upper Quarter, Cervical Flexion Stability/Motor Control, Retraining

Chin Nodding in Supine

Chin Nodding in Supine
  • The patient is lying on their back and places one hand under the upper part of the neck, at the base of the skull.
  • Ask the patient to attempt to nod the chin down slightly, increasing the pressure against the hand under the upper neck. Instruct the patient to avoid pushing their head back toward the table.
  • There should not be any palpable tension in the superficial muscles in the front of the neck as they perform the exercise.
  • The patient is instructed to hold for 10 seconds and repeat 3-5 times, gradually working up to 10 repetitions.

Chin Nodding Against a Fist

in 3 Movement Tests Upper Quarter, 5 Home Exercise Strategy, All Home Exercises, All Upper Quarter, Cervical Flexion Stability/Motor Control, Retraining

Chin Nodding Against a Fist

Chin Nodding against a Fist
  • The patient is sitting erect and instructed to make a fist and place it directly beneath the chin.
  • Then instruct the patient in using the deep neck flexors by nodding their chin down firmly against their fist.
  • Emphasize tucking the chin toward the chest rather than bending the head forward.
  • The patient may feel a slight stretch at the base of their head.
  • They hold for 10 seconds and repeat 3-5 times gradually increasing to 10 repetitions.

Forward Bending in Right Step Standing

in 2 Movement Tests Lower Quarter, 5 Home Exercise Strategy, All Home Exercises, All Lower Quarter, Pelvic Clocks, Self-mobilization, Supine Curl Up

Forward Bending in Right Step Standing

Forward Bending in Right Step Standing

For an ERS Left and or high tone in the Left Erector Spinae:

  • The patient starts in standing and places their right foot up on a chair.
  • Instruct the patient to place their hands around each side of their right knee and slide their hands down the leg towards the ankle attempting to bring the chest down towards the right knee.
  • They hold the stretch for 5 to 10 seconds then return to upright standing.
  • Have the patient repeat this sequence 8 to 10 times.
  • For an ERS Right they place the left foot up on a chair.

Hip Diagonals

in 2 Movement Tests Lower Quarter, 4 Manual Therapy Strategies, 5 Home Exercise Strategy, All Home Exercises, All Lower Quarter, All Manual Therapy, Manual Stretching, Mobilization, Muscle Energy, Self-mobilization

Hip Diagonals

Hip Diagonals

To treat an ERS Right and/or high tone in the Right Erector Spinae:

  • The patient starts this exercise in the hands and knees position and is instructed to sit back diagonally as though attempting to sit onto their right hip.
  • Instruct the patient to sit back as far as they can without holding onto the table with their hands.
  • Have them hold the position for 5 seconds then come back up to the original hands and knees position without pulling up with their arms.
  • Have them repeat 8 to 10 times.

Bilateral Knees to Chest

in 2 Movement Tests Lower Quarter, 5 Home Exercise Strategy, All Home Exercises, All Lower Quarter, Pelvic Clocks, Self Stretch, Self-mobilization, Supine Curl Up

Bilateral Knees to Chest

Bilateral Knees to Chest

To stretch an ERS and/or tight erector spinae to increase lumbar flexion:

  • Have the patient lying on their back and ask them to bring both knees up to the chest with their hands.
  • Instruct them to hold the stretch for 5 to 10 seconds and repeat 10 times to mobilize the lumbar spine into further flexion.
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