Lumbar Stabilization- builds core strength for back pain reduction
- supine
- just arms, just legs, alternater
- knees bent, neutral spine, engage ribs-setu bandha sequence
- steps
- lifts
- dead bug (kundalini)
- vipriti korani sequence
- leg lowering
- lifted leg extensions
- prone
- ustrasana variations with arms and legs
- knees
- arm and leg lift variations maintaining root lock and neutral spine
- balance
- planks (hands & forearms)
- side planks (variations ---bent knees)
- planks with rotation
- standing
- lunging & reverse lunging with root lock and neutral spine
- balancing with root lock
- ball work/chair work
- ball lifts prone
- crossed elbows to knees
- belly on ball/bolster
- leg lifts-closer to chest makes it harder, single double
- cobras
- cobras twisted
- hands/no hands/weights
- sitting on ball feet against wall variations
SPINAL STENOSIS
- stretches
- supine knees bent spinal tilts
- legs lifted bolster
- single and double leg hugs
- twists with feet on floor
- forward bends in chair with legs wide and feet pressed down
- flat backed forward bends/knees bent to start
- figure 4
- lunge on step with belly on thigh
- down dogs variations on chair
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