Lumbosacral Facet Syndrome Exercise

Sit-up exercises should be done very precisely to avoid any traction to the spine. It is important to concentrate on feeling the strain in your abdominal muscles and not your neck or back. Any pain you feel with this exercise should only be a local muscle exercising sensation to the abdominal area, without aggravating your condition.

Reverse Sit Up
The reverse sit-up is simply a sit-up performed in reverse. Start by sitting with your knees bent and feet firmly on the ground, just as you would be if you had just performed a regular sit-up. Place your hands either on your chest or, to increase the degree of difficulty, behind your ears and slowly lower your torso back onto to the ground. Tempo is the key to building the strength in your abdominals; try using a 5 to 10 second count when lowering yourself to the ground.

Sit Up
Lie on your back with your knees bent and your feet flat on the floor in front of you. Position your feet as wide as your hips. Place your hands behind your head so that your thumbs are tucked behind your ears. Hold your elbows slightly out to the sides and keep your chin pointing upward. Curl up and forward so that your head, neck and shoulder blades lift off the floor. Make sure you’re not pulling your head forward with your hands. If your chin is making contact with your chest, the abdominal muscles aren’t being used in the exercise. Slowly lower your head, neck and shoulder blades to starting position.

Hamstring Stretch
Sitting on the ground, with one leg straight and the other one comfortably bent in front of your body, bend at the waist and lean forward, keeping your back as straight as possible. Reach with your arms towards the foot until a stretch is felt under your thigh. Hold each stretch for a minimum of 30 seconds. Any pain you feel with this exercise should only be a local stretching sensation to the back of your thigh area, without aggravating your condition.

Gluteus Stretch
Lying down on your back, bend your right knee, and place your left leg over the right leg, resting the outside of the left ankle slightly above the right knee. Place your right hand around the outside of your right thigh and place the left hand around the inside of your right thigh. Lock the two hands together. Now pull forward towards your chest to achieve a stretch in the left gluteus portion of your buttocks. Do the exact opposite to achieve a stretch of the right gluteus portion of the buttocks. Hold each stretch for a minimum of 30 seconds. Any pain you feel with this exercise should only be a local stretching sensation to the back of your thigh and buttocks area, without aggravating your condition.

Piriformis Stretch
Lying down on your back, bend your right leg and pull up your right knee towards your opposite chest with your left hand. You should feel the stretch in the Piriformis portion of the right buttocks. Do the exact opposite to achieve a stretch of the left Piriformis portion of the buttocks. Hold each stretch for a minimum of 30 seconds. Any pain you feel with this exercise should only be a local stretching sensation to the back of your thigh and buttocks area, without aggravating your condition.

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Posted on April 28, 2010, in Syndromes and disorders. Bookmark the permalink. Comments Off on Lumbosacral Facet Syndrome Exercise.

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