David R. Beatty and Camilia Makyhoun

David R. Beatty, DO, Professor of Osteopathic Principles and Practice, WVSOM

Camilia Makyhoun, Assistant Editor, WVSOM Class of 2016

Monday, March 25, 2013

SPINAL MOBILIZATION AT HOME











Tailbone to head spinal mobilization
(David R. Beatty)
       
It's normal for spinal joints to pop. They should do so when you move around after periods of prolonged immobility like sleeping, sitting at a desk, or driving. Problems only arise when this can't occur, such as when there is limited opportunity to move after immobility, or when stress and strain induced muscle spasm prevents joint motion. The following spinal mobility routine is for those who are unable to stay flexible with day-to-day movements and exercises.







DOCTOR'S NOTE: Avoid self-mobilization of joints more than twice a day. More frequent joint articulations can contribute to joint pain and hypermobility. If you feel the need to pop your own back or neck more than twice a day, instead do the spinal stretching routine in A STRETCH A DAY....







a) PELVIC TILT
Pelvic tilt (WVSOM)

  1.  Lie on your back with knees bent and feet flat on the floor;
  2. Roll the pelvis by pushing the low back into the floor while lifting the coccyx (tip of tailbone) slightly upward;
  3. Take a few deep breaths and stretch into this position for 5-10 seconds;
  4. Repeat 5-10 times;
  5. Proceed to b) SACROILIAC SIDEBENDING MOBILIZATION;
  6. Do this mobilization up to twice a day.







Sacroiliac sidebending mobilization
(WVSOM)
b) SACROILIAC SIDEBENDING MOBILIZATION
  1. Lie on your back with knees bent and feet flat on the floor;
  2. Quickly reach your left hip outward and up toward your left shoulder as far as it will go;
  3. Quickly reach your right hip outward and up toward your right shoulder as far as it will go;
  4. Repeat quickly from side-to-side 3-5 times;
  5. Proceed to c) LUMBAR MOBILIZATION;
  6. Do this mobilization up to twice a day.







c) LUMBAR MOBILIZATION 


Lumbar mobilization (WVSOM)

  1. Lie on your back with knees bent, feet on the floor, and arms outstretched;
  2. Drape one knee over the other and allow the legs to fall to the floor while keeping the shoulders down;
  3. Repeat to the other side;
  4. Proceed to d) THORACOLUMBAR MOBILIZATION;
  5. Do this mobilization up to twice a day.






d) THORACOLUMBAR MOBILIZATION

Thoracolumbar mobilization (WVSOM)

  1. Sit with your legs straight and hands on the floor behind you;
  2. Bend one knee and place the opposite arm against the outside of the bent leg;
  3. Slowly turn your trunk toward the bent leg as far as it will comfortably go while pushing the arm into the leg;
  4. Add a short quick push of the arm into the leg to twist the trunk slightly farther. If the upper low back doesn't pop, move the hand on the floor a little farther away from or closer to the back of the hip and repeat the short quick trunk twist;
  5. Repeat to the other side;
  6. Proceed to e) SUPINE THORACIC MOBILIZATION;
  7. Do this mobilization up to twice a day. 







e) SUPINE THORACIC MOBILIZATION
Supine thoracic mobilization (WVSOM)

  1. Lie on your back on a firm surface with the knees bent and fingers interlocked behind your head;
  2. Push your elbows together and use your arms to pull the head forward while simultaneously lifting the pelvis until a single vertebra is touching the floor;
  3. Rock the pelvis up and down to roll the vertebra over the floor until a joint mobilization is felt;
  4. Repeat step 3 for other achy vertebrae;
  5. Proceed to f) CERVICAL JOINT MOBILIZATION;
  6. Do this mobilization up to twice a day.







f)
Right cervical joint mobilization (WVSOM)
CERVICAL JOINT MOBILIZATION

  1. Lie on your back and use one hand to grip both sides of the back of your neck just below the tight area;
  2. Use your other hand to gently and repetitively move the head into sidebending around the hand at the back of the neck;
  3. Repeat for the other side if needed;
  4. Do this mobilization up to twice a day.

1 comment:

  1. I agree with you these exercises are best to increase mobility of spinal cord and prevent the spinal related aches and injuries.
    physiotherapist bergen county , back and neck pain bergen county , low back pain bergen county , chiropractor bergen county

    ReplyDelete