In this video, I show you how to use wedge fulcrums to stretch and traction your neck and lower back to restore the normal curvatures in your spine.
Curves are structural, and a loss of curvature in your neck or lower back can lead to pain, stiffness, poor mobility, and joint and disc degeneration (arthritis).
If you have had X-rays that show a straightening or loss of curvature in your neck and/or lower back, this simple strategy can help restore those curves.
It takes time to restore curvature in the spine, much like having to wear braces to straighten out teeth.
Remember that human soft tissues like ligaments, tendons, muscles, and fascia only respond to time under tension. This means that the minimum effective dose for these fulcrums is 30 minutes.
It takes muscles about 90 days to cycle through a significant adaptation, like hypertrophy or increased strength. Other soft tissues like tendons and ligaments can take up to 210 days to cycle through repair and regeneration. For many bones, it can take 1-2 years to cycle. And therefore, these fulcrum exercises will take 1-2 years to restore curvatures to the spine. This is a long-term strategy.
Spinal curvatures are like structural arches. They help evenly distribute mechanical loading across several joints. Loss of lordotic curvature in the neck and low back is a very common dysfunction that can lead to pain, restricted movement, early onset arthritis, and spinal degeneration. In this video, Dr. Fontaine shows you how to position the neck pillow and a lumbar roll to assist in restoring lordotic curvatures to your cervical and lumbar spine.
***IMPORTANT NOTE: start with 2-5 minutes twice daily. Over the course of 2-3 weeks, gradually increase the total time per session to 30 minutes. 30 MINUTES IS THE MINIMUM EFFECTIVE DOSAGE in terms of TIME UNDER STRETCH. Yes, it really takes that long in these fulcrums to allow adaptive changes to your spine structure. And I advise patients that they can lay on these in bed when falling asleep. Even if you cannot sleep through the night with them, the first 30 minutes will greatly improve your spine health.
How to Get your equipment
You can get the Kenko neck cloud here:
[ Ссылка ]
For the thoracolumbar fulcrum, you can go to
[ Ссылка ]
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