Self-mobilization

Belt Assisted Eccentric Curl Backs and Curl Ups

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

Belt Assisted Eccentric Curl Backs and Curl Ups

The patient starts in the long sitting position with a belt wrapped around the balls of the feet.
Instruct the patient to slowly slump back as though trying to touch their spine to the table segmentally from below up (S1, then L5, L4 etc.).
Emphasis is placed on posterior translation at each segmental level.
They’re only allowed to roll back as far as they can while maintaining spinal flexion.
Once they are able to control segmental flexion eccentrically then they can roll all the way back to the table and then come back up using the belt to assist as needed.
Have the patient repeat the exercise 8 to 10 times trying to work a little further back each time.
Goal – Eventually the patient should be able to roll all the way back and curl back up with segmental flexion without needing to use a belt to assist and without extending the spine while curling up.

Long Sitting Slump Self Stretch

in 2 Movement Tests Lower Quarter, 5 Home Exercise Strategy, All Home Exercises, All Lower Quarter, Self Stretch, Self-mobilization

Long Sitting Slump Self Stretch

Have the patient in long sitting with a belt or towel wrapped around the balls of the feet.
Instruct the patient to keep their toes pointing down and their head up as they bring their trunk forward as far as possible.
Instruct the patient to use the belt/towel to pull their toes up as they lower the head. This places maximum stretch on their nervous system. This position is held only momentarily.
Then have them release the stretch by letting the toes point down as they lift their head back up and they attempt to increase their trunk flexion.
They repeat these movements back and forth 8-10 times.
After this stretch, always remember to instruct the patient to lie on their back with the knees up and perform 12:00 to 6:00 pelvic rocking 10 times to release any tension across their lower back.

Long Sitting Slump Flossing

in 2 Movement Tests Lower Quarter, 5 Home Exercise Strategy, All Home Exercises, All Lower Quarter, Self Stretch, Self-mobilization

Long Sitting Slump Flossing

The patient is sitting with a belt or towel wrapped around the balls of the feet and is instructed to pull their trunk forward as far as they can while keeping their head up.
Then instruct the patient to drop their head down as they point their toes down and hold momentarily.
Then have the patient reverse these movements by raising their head up as they pull their toes up and hold momentarily.
Have the patient repeat these back and forth flossing movements of the nervous system 8-10 times.
When finished, always remember to instruct the patient to lie on their back with their knees up and feet flat on the table and rock the pelvis toward 12:00 and 6:00, 10-12 times to release any tension across the low back.

Counter Stretch for the Hamstrings (Neural Tension Self Mobilization)

in 2 Movement Tests Lower Quarter, 5 Home Exercise Strategy, All Home Exercises, All Lower Quarter, Self Stretch, Self-mobilization

Counter Stretch for the Hamstrings (Neural Tension Self Mobilization)

The patient is standing with the feet approximately hip width apart and places both hands on top of a counter or table top with the hands shoulder width apart.
Have the patient bend their knees but have them keep their heels flat on the floor. The patient is instructed to lift their sit bones up and back, toward the ceiling to achieve a neutral spine.
Instruct the patient to push their hands against the table top to assist in extending and elongating the thoracic spine.
Instruct the patient to straighten their elbows and attempt to elongate the spine, dropping the chest towards the floor.
Finally, have the patient straighten the knees maintaining a neutral lumbar spine, while lifting the sit bones towards the ceiling.
They straighten and bend their knees on/off approximately 10-12 times. They should not feel pain in the low back with this stretch.
Do not allow the patient to hyperextend the knees or drop their head during the stretch.

Wall Stretch for the Hamstrings (Neural Tension Self Mobilization)

in 2 Movement Tests Lower Quarter, 5 Home Exercise Strategy, All Home Exercises, All Lower Quarter, Self Stretch, Self-mobilization

Wall Stretch for the Hamstrings (Neural Tension Self Mobilization)

The patient is standing with the feet approximately hip width apart and places both hands against the wall with the hands shoulder width apart.
Have the patient bend their knees but have them keep their heels flat on the floor. The patient is then instructed to lift their sit bones up and back, toward the ceiling to achieve a neutral spine while lengthening the back of the leg.
Instruct the patient to push their hands against the wall to assist in elongating the thoracic spine.
Instruct the patient to straighten their elbows and attempt to elongate the spine, dropping the chest towards the floor.
Finally, have the patient straighten their knees while maintaining a neutral lumbar spine as they try to lift the sit bones towards the ceiling.
They straighten and bend their knees on/off approximately 10-12 times. They should not feel pain in the low back with this stretch.
Do not allow the patient to hyperextend the knees or drop their head during the stretch.
You may have to instruct the patient to begin this exercise with their hands much higher up the wall if they are not able to achieve and maintain a neutral lumbar spine while extending the knees.
As their flexibility improves the patient can slowly lower the placement of their hands on the wall.
The goal is for the patient’s hands to be placed on the wall at the same height as the hips, maintaining a neutral lumbar spine while fully straightening both knees.

Supine Left Hamstring Stretch with a Belt with Hip Adduction and Internal Rotation

in 2 Movement Tests Lower Quarter, 5 Home Exercise Strategy, All Home Exercises, All Lower Quarter, Rolling, Self Stretch, Self-mobilization

Supine Left Hamstring Stretch with a Belt with Hip Adduction and Internal Rotation

The patient is lying supine and places a belt around the ball of the left foot.
Starting with the L knee flexed and with the left hip flexed to 90 degrees, instruct the patient to try to straighten the L knee as much as possible while maintaining dorsiflexion at the left ankle using the belt.
Then instruct the patient to keep the L knee as straight as possible as they bring the leg across the body into adduction and internal rotation to put an additional stretch on the sciatic nerve and lateral hamstrings.
The stretch is held for only 5 seconds and then released by bringing the left leg back to the midline while still maintaining a straight knee and dorsiflexion of the L ankle.
Instruct the patient to repeat this on/off stretch 10 times.
Then have the patient repeat on the right side.

Supine Left Hamstring Stretch with a Belt

in 2 Movement Tests Lower Quarter, 5 Home Exercise Strategy, All Home Exercises, All Lower Quarter, Functional Integration, Self-mobilization

Supine Left Hamstring Stretch with a Belt

The patient is lying supine and places a belt around the ball of the left foot.
Starting with the L knee flexed and with the left hip flexed to 90 degrees, instruct the patient to try to straighten the L knee as much as possible while maintaining dorsiflexion at the left ankle using the belt.
The stretch is only held for 5 seconds and then released by bending the left knee.
Instruct the patient to repeat this on/off stretch 10 times while keeping the left knee pointing straight up towards the ceiling.
Then have the patient repeat on the right side.

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.

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.

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