Wow, oh my goodness!
Hey everybody it's Doctor Jo and Wonder
Woman Kail. Today we're going to show you
some stretches and exercises for
osteoarthritis of the spine or the back.
Let's get started.
So we'll start off lying down
on the ground with your knees propped up,
and you're just going to do a pelvic
tilt. With the pelvic tilts, you want to
basically flatten out your back onto the
floor, rotating those hips and tilting
them back.
It's almost like you're taking your
belly button and pushing it into the
floor. If you imagine, or you can actually
put your hands below your back and then
push into those to give you a little bit
of a target, but just rolling back and
holding that for three to five seconds,
and then relax, and do 10 of those. Push
and relax. Then you're going to go into a
figure-four stretch. So just take your
foot and cross it over to the other side
so it looks like a figure four. Then grab
the bottom of the thigh of the other leg
and just pull it up and you should feel
a stretch on the leg that's crossed over
underneath near the bottom area. So just
holding that stretch for about 30
seconds and do three on each side. So
then going over to the other side,
grabbing and pulling up and holding that
for 30 seconds. If you feel like this is
too hard to grab down to your legs, then
you can take a belt or a dog leash and
wrap it around your leg and then pull it
up that way. Then you're going to do a
knee a chest stretch. So again just
grabbing the back of your thigh and then
pull your knee up towards your chest as
far as you comfortably can, and then hold
that for 30 seconds.
Alternate sides and do three on each
side holding for 30 seconds. Then you're
going to roll over onto your stomach and
go into a child's pose or a prayer
stretch. So just kind of sitting back on
your feet, and if you can't quite do that
that's okay you can start up here, but
put your arms out in front of you and
stretch them out as far as you can and
just let your head rest onto the floor,
and hold that there for about 30 seconds,
and then come back up and then back down
again.
Then you're going to go down onto your
stomach and do a prone prop. So just
propping up on your elbows. The key with
this one is to try and keep your hips
down on the ground. So you're not coming
up like this, you're really relaxing your
back and just stretching out that spine.
So when it's really tight, you're just
loosening everything up and you can just
prop right here for about 30 seconds, and
do that three times. If this one becomes
easy, you can you can prop up for a
little bit longer. Then you're going to
come up into all fours or quadruped, and
then you're going to slowly kick one leg
out and bring the opposite leg for..
opposite arm forward. So one leg back
opposite arm forward. So just going out,
coming back in, and then alternate sides.
Some people call this the bird dog, kinda
like when they're pointing for something,
and then slowly back and forth. So doing
five on each side for a total of ten, and
you can work your way up from there. And
then the last ones are gonna be a little
bit tougher. They're going to be planks.
If you don't feel like you can do a full
plank, you can do a modified plank on
your knees, but really trying to tuck
your bottom in and holding that core
tight. But if you feel like you can come
all the way up,
you want to be in a fairly straight line,
but squeezing those glute muscles, those
butt muscles in, and start off with just
10 to 15 seconds and work your way up to
a minute. And then after those you're going
to do a side plank. So same thing, if you're not
quite ready for the full side plank, you
can be on your knees and come up trying
to be in a fairly straight line. Or if
you feel like that's too easy, you
can come all the way up. Sometimes stacking
the feet is a little tough, if you want to
put one in front of the other
you can do that as well. So just starting
off with 10 to 15 seconds and working
your way up to a minute.
Oh yes! So those are your stretches and
exercises for osteoarthritis of the
spine, or the back. If you have any questions, leave them
in the comments section.
Oh tired from saving everybody! If you'd
like to check out some other videos go
to askdoctorjo.com And remember, be safe,
have fun and I hope you feel better soon.