ProtocolloesercizipermigliorarelaMOBILITÀdellacolonnavertebralelombarePazientiincuraconTerapiaManipolativaOsteopatica[OMT]

ClaudioCivitilloDO

2

[ProtocolloesercizipermigliorarelaMOBILITÀdellacolonnavertebralelombare]

INDICAZIONI–Pazienticonlombalgiasenzairradiazioneradicolare,incuraconterapiamanipolativaosteopatica[OMT].CONTROINDICAZIONI‐LOMBALGIAINFASEACUTA/ERNIADISCALEESPULSAINFASEACUTA.MODALITA`ePOSOLOGIA–Vediindicazioni.‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐Perlaseguenteseriedieserciziposizionarsi sullaschienaconifianchieleginocchiapiegateepiediappoggiatialpavimento­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­

ESERCIZIO1

[1] [2] [1]RotazionePelvicaPosterioreModalitàLentamenteruotareilbacinoversolatestaperappiattire(lacolonnalombare).Nonsollevareilbacino.L'ombelicodovrebbemuoversiversolaspinadorsale.[2]RotazionePelvica­TornaadarcoLentamenteruotareilbacinoversoivostripiedi,inarcarelaschiena.Nonsollevareilbacino.L'ombelicodovrebbemuoversiversoilsoffitto.PosologiaMantenetelaposizioneper____secondi.Rilassareetornareallaposizionediriposo.Ripetere____volte.Per_____serieognigiornaliero/trisettimanale,PerMesi_____‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐

EXERCISES TO IMPROVE LUMBAR SPINE MOBILITY

For this set of exercises, lie on your back with your hips and knees bent and feet flat on

the floor.

Pelvic Tilt – Flat Back

Slowly rock your pelvis towards your head

to flatten (take the curve out) of your low

back. Do not lift your pelvis. Your navel

should move towards your spine.

Hold for ____ seconds. Relax and return to

resting position.

Repeat ____ times. Do _____ sets daily.

Pelvic Tilt – Arched Back

Slowly rock your pelvis towards your feet,

arching your back. Do not lift your pelvis.

Your navel should move towards the

ceiling.

Hold for ____ seconds. Relax and return

to resting position.

Repeat ____ times. Do _____ sets daily.

Anterior Pelvis Stretch

Raise your pelvis as high as you comfortably can.

Hold for ____ seconds. Relax and return to resting position.

Repeat ____ times. Do _____ sets daily.

EXERCISES TO IMPROVE LUMBAR SPINE MOBILITY

For this set of exercises, lie on your back with your hips and knees bent and feet flat on

the floor.

Pelvic Tilt – Flat Back

Slowly rock your pelvis towards your head

to flatten (take the curve out) of your low

back. Do not lift your pelvis. Your navel

should move towards your spine.

Hold for ____ seconds. Relax and return to

resting position.

Repeat ____ times. Do _____ sets daily.

Pelvic Tilt – Arched Back

Slowly rock your pelvis towards your feet,

arching your back. Do not lift your pelvis.

Your navel should move towards the

ceiling.

Hold for ____ seconds. Relax and return

to resting position.

Repeat ____ times. Do _____ sets daily.

Anterior Pelvis Stretch

Raise your pelvis as high as you comfortably can.

Hold for ____ seconds. Relax and return to resting position.

Repeat ____ times. Do _____ sets daily.

3

ESERCIZIO2

Modalità•Piegateentrambelegambeeflettereleanche.•Ruotareentrambeleginocchiasuunlatoconipiediinsieme.•Stendereilbracciocontrolateraleperl'equilibrioeilcontrollodellatensionenellapartebassadellaschiena.•Tenerelespalleversoilbasso.PosologiaMantenetelaposizioneper____secondi.Rilassareetornareallaposizionediriposo.Ripeteresullatoopposto.Ripetere____voltesuognilato.per_____serieognigiorno/trisettimanale,permesi_____‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐

EXERCISES TO IMPROVE LUMBAR SPINE MOBILITY

The following set of exercises is performed lying on your back on a treatment table or on

an exercise mat on the floor.

One Leg Hip Roll

! Bring one knee across your hips to the opposite side.

! Begin with the leg bent.

! Extend the leg to increase the tension as tolerated.

! Keep your shoulders down.

! Use your arms for balance, stretching the contralateral one out to the side of your

body as shown in the picture.

Hold for ____ seconds. Relax and return to resting

position.

Repeat ____ times. Do _____ sets daily.

Both Legs Hip Roll

! Bend both legs and flex your hips.

! Rotate both knees to one side with

your feet together.

! Stretch out your contralateral arm to

the side for balance and control of

tension in the low back.

! Keep your shoulders down.

Hold for ____ seconds. Relax and return to resting position. Repeat on opposite side.

Repeat ____ times on each side. Do _____ sets daily.

4

­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­La seguente serie di esercizi viene eseguita in ginocchio, con le mani poggiate alpavimentosuuntappeto­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­

ESERCIZIO3

Posizionediriposo

ModalitàPosizioneGobbaEffettuareunagobba con la schiena spingendoverso il soffitto e portare ilmentoverso losterno.PosologiaMantenetelaposizioneper____secondi.Rilassreetornareallaposizionediriposo.Ripetere____volte.per_____serieognigiorno/trisettimanale,perMesi_____

ModalitàPosizioneInarcataInarcarelaschienasollevandolatestaespingereversoilbassoilvostroaddome.PosologiaMantenetelaposizioneper____secondi.Rilassreetornareallaposizionediriposo.Ripetere____volte.per_____serieognigiorno/trisettimanaleperMesi_____‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐

EXERCISES TO IMPROVE LUMBAR SPINE MOBILITY

The following set of exercises is performed kneeling on your hands and knees on an

exercise mat on the floor.

Resting position

Scared Cat

Tuck your chin and round your back upwards towards the ceiling.

Hold for ____ seconds. Relax and return to resting position.

Repeat ____ times. Do _____ sets daily.

Arched Back

Arch your back by raising your head up and pushing your abdomen downwards.

Hold for ____ seconds. Relax and return to resting position.

Repeat ____ times. Do _____ sets daily.

Thoracolumbar Extension

Bring your chest towards the mat. Spread your arms out in front of you with your face

down as pictured.

Hold for ____ seconds. Relax and return to resting position.

Repeat ____ times. Do _____ sets daily.

EXERCISES TO IMPROVE LUMBAR SPINE MOBILITY

The following set of exercises is performed kneeling on your hands and knees on an

exercise mat on the floor.

Resting position

Scared Cat

Tuck your chin and round your back upwards towards the ceiling.

Hold for ____ seconds. Relax and return to resting position.

Repeat ____ times. Do _____ sets daily.

Arched Back

Arch your back by raising your head up and pushing your abdomen downwards.

Hold for ____ seconds. Relax and return to resting position.

Repeat ____ times. Do _____ sets daily.

Thoracolumbar Extension

Bring your chest towards the mat. Spread your arms out in front of you with your face

down as pictured.

Hold for ____ seconds. Relax and return to resting position.

Repeat ____ times. Do _____ sets daily.

EXERCISES TO IMPROVE LUMBAR SPINE MOBILITY

The following set of exercises is performed kneeling on your hands and knees on an

exercise mat on the floor.

Resting position

Scared Cat

Tuck your chin and round your back upwards towards the ceiling.

Hold for ____ seconds. Relax and return to resting position.

Repeat ____ times. Do _____ sets daily.

Arched Back

Arch your back by raising your head up and pushing your abdomen downwards.

Hold for ____ seconds. Relax and return to resting position.

Repeat ____ times. Do _____ sets daily.

Thoracolumbar Extension

Bring your chest towards the mat. Spread your arms out in front of you with your face

down as pictured.

Hold for ____ seconds. Relax and return to resting position.

Repeat ____ times. Do _____ sets daily.

5

­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­Laseguenteseriediesercizivieneeseguita inposizioneerettacon ipiedia larghezzadellespalle­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­

ESERCIZIO4

PosizionediStretchperAncaModalitàPortarelagambadestradietrolagambasinistraeilbracciodestrosopralavostratesta.Spingerelavostraancadestraversol'esternoadestraperallungareil latodestroemuscolidell'anca.PosologiaMantenetelaposizioneper____secondi.Rilassareetornareallaposizionediriposo.Ripeteresullatoopposto.Ripetere____volte.per_____serieognigiorno/trisettimanale,perMesi_____‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐

EXERCISES TO IMPROVE LUMBAR SPINE MOBILITY

The following set of exercises is performed in the standing position with your feet

shoulder width apart.

Hip and Side Stretch

Bring your right leg behind your left leg, and your right arm over your head.

Push your right hip outward to your right to stretch the right side and hip muscles.

Hold for ____ seconds. Relax and return to resting position. Repeat on opposite side.

Repeat ____ times. Do _____ sets daily.

Back Bend

Stage 1

Reach gently towards ceiling and look upwards.

Hold for ____ seconds. Relax and return to resting

position.

Repeat ____ times. Do _____ sets daily.

Back Bend

Stage 2

Reach and look up towards the ceiling and arch your

back as tolerated.

Hold for ____ seconds. Relax and return to resting

position.

Repeat ____ times. Do _____ sets daily.

6

ESERCIZIO5

Fase1ModalitàAllungarsidolcementeversoilsoffittoeguardareversol'alto.PosologiaMantenetelaposizioneper____secondi.Relaxetornareariposoposizione.Ripetere____volte.per_____serieognigiorno/trisettimanale,perMesi_____

Fase2ModalitàAllungarsiversoilsoffitto,inarcarsidolcementeconlaschienafinoallimitetollerato.PosologiaMantenetelaposizioneper____secondi.Rilassarsietornareallaposizionediriposo.Ripetere____volte.per_____serieognigiorno/trisettimanale,perMesi_____‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐

EXERCISES TO IMPROVE LUMBAR SPINE MOBILITY

The following set of exercises is performed in the standing position with your feet

shoulder width apart.

Hip and Side Stretch

Bring your right leg behind your left leg, and your right arm over your head.

Push your right hip outward to your right to stretch the right side and hip muscles.

Hold for ____ seconds. Relax and return to resting position. Repeat on opposite side.

Repeat ____ times. Do _____ sets daily.

Back Bend

Stage 1

Reach gently towards ceiling and look upwards.

Hold for ____ seconds. Relax and return to resting

position.

Repeat ____ times. Do _____ sets daily.

Back Bend

Stage 2

Reach and look up towards the ceiling and arch your

back as tolerated.

Hold for ____ seconds. Relax and return to resting

position.

Repeat ____ times. Do _____ sets daily.

EXERCISES TO IMPROVE LUMBAR SPINE MOBILITY

The following set of exercises is performed in the standing position with your feet

shoulder width apart.

Hip and Side Stretch

Bring your right leg behind your left leg, and your right arm over your head.

Push your right hip outward to your right to stretch the right side and hip muscles.

Hold for ____ seconds. Relax and return to resting position. Repeat on opposite side.

Repeat ____ times. Do _____ sets daily.

Back Bend

Stage 1

Reach gently towards ceiling and look upwards.

Hold for ____ seconds. Relax and return to resting

position.

Repeat ____ times. Do _____ sets daily.

Back Bend

Stage 2

Reach and look up towards the ceiling and arch your

back as tolerated.

Hold for ____ seconds. Relax and return to resting

position.

Repeat ____ times. Do _____ sets daily.