Watch Your Back: Nine Proven Strategies to Reduce Your Neck and Back Pain Without Surgery by Ken Hansraj

Author:Ken Hansraj [Hansraj, Ken]
Language: eng
Format: epub
Tags: HEA036000 HEALTH & FITNESS / Pain Management, MED093000 MEDICAL / Pain Management, MED003060 MEDICAL / Allied Health Services / Physical Therapy
Publisher: Sounds True

Hip Kicker

This is a range of motion exercise. When you lift your leg forward (flexion), you strengthen your hips. Moving to the side (lateral) works the abductors, the outside hip muscles, increasing stability and strength. Lifting your leg behind you (extension) helps to stabilize your back.

• Stand near the pool wall on the left side of your body for support.

• Slowly move and lift your right leg forward with a straight knee as if you are kicking. Keep your back straight. Do not buckle at the waist. Drop your right leg back to starting position.

• Then lift your straight right leg out to the side. Stay erect. Do not lean into or away from the lift. Return that leg to starting position.

• Finally lift your right leg straight behind you without arching your back. If you cannot keep your back erect with any of the three movements, you are lifting too high.

• Repeat the sequence with your left leg kicking.

• Repeat 10 times on each leg and build to 3 sets.

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