By Adena Mai-Jardine, B.A., PFT, RMT
We see many clients at the centre with lower back and buttock pain. This may be caused by tight hip flexor muscles which includes the illiopsoas group, quadriceps, and tensor fasciae latea. There also may be vertebral problems causing the pain, however, effectively stretching these muscles will help manage the pain and most of us need to stretch this area on a regular basis due to the amount of driving and sitting (and cycling) we do on a daily basis.
When doing the following exercises, please ensure there is no back or knee pain. If so, reduce the stretch or stop completely. The stretch should be felt in the front of the thigh—sometimes at the “top” of the knee (but definitely not “inside” the knee) and in the groin area where our body naturally bends forward. Hold each stretch for at least 30 seconds to 1 minute. The table top stretch can be held for as long as it takes the muscle to release.
This stretch is more effective then when standing because it forces the front of our hip to stretch as well. We can’t cheat when we are laying on a flat surface. Concentrate on the hip bone of the leg you are stretching to touch the floor. If you can’t reach your foot, wrap a towel around your ankle
Table Top Stretch
You need to use a surface that is high enough (kitchen table, counter top) so your leg hangs over the edge and your foot does not touch the floor. You might want to explain to your family why you are laying on the kitchen table! Get the bum cheek off the table—there should be no lower back pain, if so, stop. Let gravity do the work. Hang out for at least 1-2 minutes.Tabletop Stretch
If you have specific health concerns consult your medical doctor. The information in this newsletter is educational only and is not intended to replace the advice of your personal health care providers
Published with permission from the Author: Adena Mai-Jardine, B.A., PFT, RMT
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