Sebastian Brosche · 15 min · 1,163 words
Previously titled: Video 4 - Extension Related Lower Back Pain Rehab
Hello again, welcome back and it's day four of our extension related back pain program. So today I'm going to be using a medicine ball. It doesn't have to be a medicine ball though, any reasonably light weight will do. So a three or a five kilo dumbbell or even a bottle of water you can manage with this.
Okay. So I'm just going to put that to one side for now and I'm also going to use a foam roller which is what I'm going to start with. So as we've done on previous days I'm going to start using the foam roller on the front of my thigh into the quads and just going to roll it up and down. Find those slightly tender points, just work into those.
Right round onto the side of the muscle here. I'm only putting as much weight through it as I can reasonably comfortably. So I always tell people you don't want to overdo this, it shouldn't be agonising. At a level where it's, it might be a little bit uncomfortable but it should be quite a nice sort of discomfort.
Switch legs, switch onto the other thigh. The only thing with all of this foam rolling is that we're making the muscle less sensitive to stretch. So what I'm going to do when I've done that, I'll pop the roller off to one side and then I'll take the foam roller and put it onto the other thigh and then I'll just roll it up and down. So as I switch to the other side of itsady we're going to switch to other one as well.
So once we've got those two rolls down and ready and whatever we would call as the opening of this foam roller almost there so we're going to start from the very end of the quads as I our quad stretch. So I'm going to hold the bottom leg. If I can't reach the ankle again, I can always wrap a belt or a towel around it and I'm putting the stretch on by pushing my hip forwards. I'm not pulling the knee back.
I'll just take it to the point where it's a nice gentle stretch. I can hold that and take a few deep breaths. Once again, tension and restricted movement in these areas can be one of the big maintaining factors with this kind of back pain. So if we get the hips moving better, then it will generally help the lower back to settle down.
Switch sides. On the other side, push that hip forward. From there, I'm just going to come straight up to my half kneeling position again. Last time, we did a stretch here.
So we're taking the hip forward and putting that stretch on the front of the thigh. So I'm going to take exactly the same position, but this time, I'm going to tuck my toes on the back foot underneath. I'm still going to push the hip forward. I'm still going to get that stretch on the back of the thigh, but this time, we're going to turn it into a static lunge.
So I'm going to come straight up. So the idea is my head goes straight to the ceiling. What a lot of people want to do here is it feels like you want to lean over that front leg. I'm resisting that temptation.
So the head's going to go straight up and I just have a bit of a stretch on the back of that back thigh, on the front of the back thigh when the knee goes to the ground. And from there, you just switch around so I can switch sides. Take the other leg back. Once again, I put the stretch on first.
I tuck my toes under at the back. I'm going to think about that head going straight to the ceiling, so without leaning forwards. And the exercise that I'm going to put together with that one is our single leg hip bridge from earlier in the series. So once again, foot planted, knee close to 90 degrees, holding the other knee and just lifting the hips up.
So and switching sides again. And coming back up, we're going to go back into the static lunge. So one more time. Again, taking time to get that start position really as good as I can, putting that stretch on and we're going to go into the movement.
So switch sides. So and back onto the floor. Back to our hip bridge. So and switch sides.
And from there, we're going to go back to our dead bug exercise, fingertips under the back again. This time, we're going to lift the legs in the air. So this is another progression. This is going to go out and back and I'm keeping the weight in my back pushed into my fingertips all the time.
So that's the really crucial thing. So I'm keeping that pressure down. As soon as I can't keep my lower back down anymore, that's the end of the exercise. So I don't want you to push through.
I don't want you to just keep doing more. I'd rather have four or five good ones than 12 bad ones at any day. So and take a rest there. Okay, this is where we're going to grab our med ball or lightweight.
Once again, I'm going to do exactly the same thing as before. So I'm going to glue that lower back down, hold that in position. And this time, I'm just going to take the med ball back overhead and back up. Take it back as far as it'll go comfortably, hold it for a few seconds and back up.
And now on the fifth one, just going to hold it at that end of range. So again, if I get pinching at the front of the shoulder, I want to be a bit careful with that. I want to make sure that I stop before it goes into that discomfort range. As long as the shoulders feel okay, I'm keeping my back down, just holding that position.
And again, what we're doing is we're loading the lats in that extended position, which will really help with that shoulder mobility. And you're also working on that core strength. Keep that back in position while your shoulders are at the end range there. Once again, keep breathing.
And relax. Put the ball down and then I can go straight back into my dead bug. Okay. Grab the med ball.
Once again, and go one, two, three, four, and then hold on the fifth one. And relax. And we'll stop there. So that's day four.
We've got one last day left to do on this program. Well done for making it this far. And we'll see you back here when you're ready for day five of the extension-related back pain program.
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