Joan Rigg PT OCS


Clamshell

Lie on your side with your feet and knees together and your knees bent. Raise your upper leg while keeping your feet together. Don’t let your hips roll back. Hold for 6 seconds. Slowly lower your leg back down. Rest for up to 10 seconds. Repeat 8 to 12 times.

Bridging

The bridging exercise works the muscles around your lower body and hips. Do not continue with this exercise if it causes pain. Lie on your back with your knees bent and your feet flat on the floor. Your knees should be bent about 90 degrees. Find your neutral spine position. You will hold it during the exercise. Neutral…

Curl-Ups

Lie on the floor on your back with your knees bent at a 90-degree angle. Your feet should be flat on the floor, about 12 in. (32 cm) from your buttocks. Cross your arms over your chest. If this bothers your neck, try putting your hands behind your neck (not your head), with your elbows spread apart. Slowly contract your…

Back Problems: Proper Lifting

Lists common lifting mistakes. Offers basic rules to protect your back when lifting. Includes links to pictures on proper lifting technique and more extensive info on low back pain and herniated disc.