Muscle Strain: Lower back Part 2

Muscle Strain: Lower back Part 2
Strength & Stretch Program
Written by: Melanie Talastas-Soriano BA-Kin, CAT(C), ISSA-CPT
Athletic Therapist, Personal Trainer

Important steps regarding muscle strain injury were listed on the last article. It was also highlighted the importance of prevention of injury by prescribing strength and stretch program by an Athletic Therapist. In this article four strength exercises and four stretches are demonstrated.

Stretches can be performed daily holding each stretch for 30 seconds, complete 3 sets. If stretching one leg or one side be sure to complete 3 sets on the other leg or side.
Strengthening exercises can be performed every other day. Complete the exercises 3 sets of 30 seconds/10 repetitions. Give yourself time to complete the strength and stretch program 3-4 weeks until your are comfortable to increase the intensity and frequency of the exercises. You can also slowly add the exercises to your regular fitness program.

Strength Exercises and Strerches
Bridge: 30 seconds hold 3 sets.
Knee to chest: 30 seconds hold, 3 sets.
Plank: 30 seconds hold, 3 sets. *If it’s too hard, perform the plank on your knees.
Torso twist: bend both knees close together, drop to one side and hold for 30 seconds, 3 sets.
Quadruped: lift both opposite arm, opposite leg, hold for 3 seconds keeping your core engage at all times, then alternate with the other arm and leg. Complete 10 reps, 3 sets.
Toe touch: hold for 30 seconds, 3 sets.
Side plank: 30 seconds hold, repeat 3 sets on each sides.
Hamstring stretch: Hold your stretch for 30 seconds, 3 sets and repeat on the other leg.

If you injured your lower back or if you have been suffering with chronic lower back pain, do not hesitate to book your Athletic Therapy appointment today. Email Melanie at [email protected] (subject: Athletic Therapy appointment) or call/text at 204-999-0933.

Thank you for taking the time to read our articles. To read part one , visit our website at www.insahyu.com Look out for more rehab and exercise tips here at Ang Peryodiko newspaper. Do not forget to grab a copy every 2 weeks. Follow us on instagram for weekly simple workout videos and on our facebook group page for motivational posts.

TRAIN HARD, RECOVER FASTER.
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