Another edition of 5️⃣ before 5️⃣ PM Exercises from ProClinix Dr Stefanie Tropea for those with #LowBackPain 👋
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1️⃣ Standing back extensions. If you're in the office and can't get down on the floor, do these. Perform 1x10 every 1-2 hours.
2️⃣ Prone back extensions - Place your hands under your shoulders. Keep glutes relaxed. Press up gently and release slowly perform 1x10.
3️⃣ Glute bridges. Perform 3x10.💡When you sit, your glutes go to sleep. Weak glutes can contribute to lower back pain, so keep your glutes awake and activated with this simple exercise. Break the sets up into late morning, midday, and evening.
4️⃣ Kneeling hip flexor stretch - too much sitting tightens up your hips. Keep your hips loose with this stretch. Take that same side arm up and over to the opposite side to kick things up a notch. Once in the stretch hold for 20-30 seconds and do 3 sets on each side.
5️⃣ Hamstrings stretch - 🔑 don't bend forward on this one. We want to avoid more flexion! Stand up tall and rotate your foot left to right for 10 sets on each leg.
6️⃣ Last but NOT least. Treat yourself to a Lumbar roll - this promotes better sitting posture 🪑👍
These exercises are recommended to be done after every 1-2 hours of sitting. If you experience any pain during these exercises,🛑 and reach out to our team!
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