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Lie on your back with your hands at your side and your knees bent. Use your abdominal muscles to raise your upper back off the floor, while exhaling. Raise your upper body off the floor with one shoulder slightly higher than the other. Do not thrust yourself off the floor or lift your head with your arms.
Description. Williams back exercises, also known as Williams flexion or lumbar exercises, are a series of exercises that were founded in the 1930s for people with low back pain. In comparison with the McKenzie back exercises that based on lumbar extension, it aims to improve lumbar flexion and strengthen the gluteal and abdominal muscles to ...
Lumbar spine flexion exercises Exercises to be carried out times daily. Lying on your back Keep your back straight, with your head supported on a pillow. Gently pull alternate knees to your chest. Repeat times. Sitting in a chair Run your hands down the front of your legs towards your ankles, then return to the upright position. Repeat times ...
28 Μαΐ 2024 · Flexion: As you slowly lift both of your knees to your chest, your lower back will flex slightly, or lumbar flexion. Rotation: Keeping your knees together, slowly flex them to one side until your buttocks and lower back are comfortably stretched. Maintain a level shoulder-to-floor position.
22 Μαΐ 2017 · For years, the Williams Flexion Exercises were the main stay of most low back pain prevention and care programs. They certainly accomplished the goal of flattening the lumbar spine and were advocated by physical therapists who worked with sports and industrial injuries. Although the success was limited, William's comprehensive program helped advance the idea that strong abdominal muscles are ...
Lying on your back with knees bent. 4. Sit on a chair with your legs apart. Bend your head and trunk down between your knees. Round your upper body as. 3. Lying on your back with knees bent. Gently bring both knees towards your chest. Place your hands behind your knees to draw them in to your chest.
24 Αυγ 2023 · Seated Lumbar Flexion Exercise . To do the seated lumbar flexion exercise: Start sitting in a chair. Slowly bend forward and reach toward the floor. Once you are fully bent forward and reaching to the floor, grab your ankles and pull, giving your back gentle overpressure. Slowly return to the starting position. Repeat for 10 repetitions.
