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After a spine injury or surgery, an exercise conditioning program will help you strengthen the muscles that support your spine. Keeping these muscles strong can relieve back pain and prevent further injury.
2 Φεβ 2020 · Suffer from lower back tightness or pain? Check out the 15 best ways to perform a Quadratus Lumborum (QL) stretch.
31 Αυγ 2024 · Some effective back stretches include: Knees-to-chest backstretch; Supine twist back stretch; Prone bridging back stretch; Supine abdominal draw-in back stretch; Supine butt lift back stretch; Cat-cow back stretch; Seated forward curl back stretch; Side stretch
30 Νοε 2023 · Strengthening and stretching exercises for the lower back can help stabilize the lower spine and support the upper body. Examples include the plank and knee-to-chest stretches.
25 Μαΐ 2023 · These quadratus lumborum exercises and stretches target your lower back and core and can be helpful in reducing lower back pain and improving mobility.
Stretch your leg back by pulling your foot toward your buttock. You will feel the stretch in the front of your thigh. Hold the stretch for at least 15 to 30 seconds. Repeat 2 to 4 times. It's a good idea to repeat these steps with your other leg.
8 Σεπ 2014 · Lying on your back with a towel rolled under your knee. Gently press the knee straight down into the towel as you raise the foot. Squeeze the thigh muscle around the knee to lift the leg. Your physiotherapist will advise on the length of time to hold the stretch and number of repetitions to perform.
