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La Mesa Chiropractor | La Mesa chiropractic care | CA | Stabilization Exercises

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                                                       Gary M. McDowell, DC, CCSP, QME
          Certified Chiropractic Sports Practitioner | Qualified Medical Evaluator

8300 University Avenue
    La Mesa, CA 91942 
       619-670-7700

Stabilization Exercises
 

Bridging Exercises

Bridging Overview: Bridging exercises help the individual "find" their "neutral spine" - a position in which the back is stabilized and less prone to injury. Once the individual has mastered the pelvic tilt exercise and is quickly and easily able to achieve a "neutral spine" position, bridging exercises may be initiated.

Remember To:

  • continue breathing during the exercise
  • maintain slow and controlled leg movements
  • avoid excessive low back extension during exercise
  • avoid pelvic twisting during exercise

 

1. Bridge - Standard

Position: On back with knees bent and arms at side.

Movement: Tighten the abdominal muscles and slightly squeeze the buttocks. Then, tilt the pelvis into a "neutral" position and raise pelvis off the floor. Hold this position for a count of ___ seconds*, then return to the starting position.

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


2. Bridge-Leg Lift

Position: On back with knees bent and arms at side.

Movement: Once in the bridge position as described above, raise one leg bringing the foot approximately 6 inches off the floor. Hold this position for a count of ___ seconds*, then return the foot to the floor. Repeat this movement with the opposite leg.

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


3. Bridge-Leg Extension

Position: On back with knees bent and arms at side.

Movement: Once in the bridge position as described above, extend one leg outwards until the knee is fully extended. Hold this position for a count of ___ seconds*, then return the foot to the floor. Repeat this movement with the opposite leg.

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


Dead Bug Exercises

Dead Bug Overview: The "dead bug" exercise is performed once the individual has mastered the "Pelvic Tilt" exercise. The exercise is actually an extension of the pelvic tilt, involving arm and leg movements once in the "pelvic tilt" position.

 

Remember To:

  • continue breathing during the exercise
  • maintain slow and controlled extremity movements
  • keep low back pressed into floor throughout exercise
  • keep pelvis in the "neutral" position throughout exercise

 

1. Dead Bug - Arm

Position: On back with knees bent and arms at side.

Movement: First, tighten the abdominal muscles and slightly squeeze the buttocks in order to press the small of the lower back into the floor and tilt the pelvis into a "neutral" position. Now, slowly extend one arm above the head and return it back down to the side. Next, perform the same movement with the opposite arm. Perform a total of ___ repetitions*.

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


2. Dead Bug - Leg

Position: On back with knees bent and arms at side.

Movement - Leg Lift: First, tighten the abdominal muscles and slightly squeeze the buttocks in order to press the small of the lower back into the floor and tilt the pelvis into a "neutral" position. Now, slowly lift one foot approximately 6 inches off the floor, hold it for a count of ___ seconds*, then return it back to the floor. Next, perform the same movement with the opposite leg. Perform a total of ___ repetitions*.

Movement - Leg Extension: First, tighten the abdominal muscles and slightly squeeze the buttocks in order to press the small of the lower back into the floor and tilt the pelvis into a "neutral" position. Now, slowly extend one leg outwards until the knee is fully extended, and slowly return it back to the starting position. Next, perform the same movement with the opposite leg. Perform a total of ___ repetitions*.

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


3. Dead Bug - Arm and Leg

Position: On back with knees bent and arms at side.

Movement: This exercise is similar to the arm and leg movements described above, except with this exercise, alternate arm and leg movements occur simultaneously. For example, once in the "neutral" position as described above, the left arm is slowly extended overhead while at the same time the right leg is lifted (or extended) - then, at the same time the left arm returns to the starting position so to does the right leg. Next, repeat this movement, but with the opposite arm and leg. Perform a total of ___ repetitions*.

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


Mad Cat Exercise

Position: Hands and knees on floor in "cat" position.

Movement: Slowly arch the back upwards and tuck the chin by flexing the head forward and tightening the abdominal muscles - the "mad cat" position. Hold this position for a count of ___ seconds*. Then, lift the head upwards and extend the lower back so that the abdominal section hangs downward (reversed position). Hold this position for a count of ___ seconds*.

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


"On All Fours" Exercises

"On All Fours" Overview: These exercises are generally performed once the individual has mastered the "Pelvic Tilt" exercise as the "on all fours" exercises are performed in the "neutral spine" position.

Remember To:

  • continue breathing during the exercise
  • maintain slow and controlled movements
  • keep abdominal muscles tight throughout exercise
  • avoid twisting the pelvis during the exercise

 

1. "On All Fours" - Arms

Position: Hands and knees on floor.

Movement: In the "on all fours" position, tighten the abdominal muscles and flatten the back to maintain a "neutral spine" position. Next, slowly extend one arm in front of the body, hold for a count of ___ seconds*, then return to the starting position. Repeat this movement with the opposite arm. Perform a total of ___ repetitions*.

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


2. "On All Fours" - Arms and Legs

Position: Hands and knees on floor.

Movement: In the "on all fours" position, tighten the abdominal muscles and flatten the back to maintain a "neutral spine" position. Next, slowly extend one arm in front of the body while simultaneously extending the opposite side leg backwards, hold for a count of ___ seconds*, then return to the starting position. Repeat this movement with the opposite arm and leg. Perform a total of ___ repetitions*.

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


Pelvic Tilt Exercise

Overview: The pelvic tilt exercise helps the individual find and maintain their "neutral spine" - a position in which the back is stabilized and less prone to injury.

Position: On back with knees bent and arms at side.

Movement: Tighten the abdominal muscles and slightly squeeze the buttocks in order to press the small of the lower back into the floor and tilt the pelvis into a "neutral" position. Hold this position for a count of ___ seconds*. Be sure to continue breathing.

Tips:

  • continue breathing during the exercise
  • keep low back pressed into floor throughout exercise
  • keep pelvis in the "neutral" position throughout exercise

 

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


Prone Extension Exercise

Position: Face down position.

Movement: With the arms behind the back and while keeping the pelvis and legs in contact with the floor, slowly lift the torso off the floor. Be sure to keep the chin tucked during the movement to prevent neck strain. Hold this position for a count of ___ seconds*, then return to the starting position.

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


Prone Press-Up Exercise

Position: Face down position.

Movement: While keeping the pelvis and legs in contact with the floor, slowly push the torso off the floor and into extension using either the elbows or hands. Be sure to keep the buttocks and back relaxed, and keep the hips in contact with the floor. Hold when in a comfortable position for ___ seconds*, then return to the starting position.

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.

 
 
 
La Mesa Chiropractor | Stabilization Exercises. Dr. Gary McDowell is a La Mesa Chiropractor.