Self-mobilization

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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.

Prayer Stretch

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

Prayer Stretch

Prayer Stretch

To increase lumbar flexion:

  • Starting in hands and knees have the patient sit back on their heels to stretch the low back.
  • To increase the stretch have the patient reach forward with their hands as far as possible.
  • They hold the stretch position for 30 to 60 seconds.
  • Have them repeat the stretch 2 to 3 times.

Anterior Innominate Self Correction: Home Self-Mobilizing Exercise

in 2 Movement Tests Lower Quarter, 5 Home Exercise Strategy, All Home Exercises, All Lower Quarter, Hip ABD Firing Pattern, Hip EXT Firing Pattern, Self-mobilization, Supine Heel slide, Supine Hip ABD and ER

Anterior Innominate Self Correction: Home Self-Mobilizing Exercise

Anterior Innominate Self Correction

To correct an Anterior Innominate on the right:

  • The patient is lying on their back keeping the left leg out straight. Using both hands they bring their R knee up towards their chest then out towards their right shoulder.
  • Instruct the patient to hold the right leg firmly and do not allow the leg to move as they attempt to straighten the right hip. They hold the contraction for 4-5 seconds.
  • When they relax instruct the patient to bring the right leg further up and out towards the R shoulder and repeat 3 to 4 times.

Wall Press

in 3 Movement Tests Upper Quarter, 5 Home Exercise Strategy, All Home Exercises, All Upper Quarter, Self-mobilization

Wall Press

To Self-Mobilize ERS Dysfunctions in the Upper TS:

  • The patient is standing approximately three feet from a wall and places their hands on the wall at shoulder height.
  • Instruct the patient to drop their head down and push their arms against the wall fully extending their elbows and rounding their upper back. They should feel a stretch in their upper back.
  • Make sure that the apex of spinal flexion occurs in the upper and not the middle or lower back when they extend their arms.
  • Instruct the patient to rotate their head to the R to stretch L sided ERS dysfunctions or rotate their head to the L to stretch R sided ERS dysfunctions as they extend their arms fully.
  • Ask the patient to hold for 5-10 seconds.
  • Then have the patient stand up straight and lean into the wall maintaining a neutral low back. Ask the patient to try to touch the wall with their forehead.
  • The shoulder blades should draw close together as they drop into the wall.
  • Instruct the patient to hold this position for 5-10 seconds and repeat the entire exercise 3-5 times.
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