Gentle Spine Program
Created by Mobile Health & Fitness — Dec 12th, 2017
A gentle spinal mobility and stabilization program created by David W. Douglass MS, CSCS. Six exercises to reduce back pain and improve core control.
Pelvic Tilt — Supine
Lie on your back with your knees bent. Next, gently flatten spine toward floor/table using abdominal muscles and slight glute contraction. Your pelvis should tilt during the movement. Move through a comfortable range of motion. Do not push onto your feet.
Single Knee to Chest Stretch (SKTC)
While lying on your back, hold your knee and gently pull it up towards your chest. Keep opposite leg bent to reduce stress on your back. If you have no pain you can straighten the opposite leg to allow a stretch in the front of the other leg.
Hamstring Stretch with Towel
While lying down on your back, hook a towel or strap under your foot and draw up your leg until a stretch is felt under your leg/calf area. Keep your knee in a straightened position during the stretch.
Brace — Knee Fall Out
While lying on your back with both knees bent, stabilize your spine by bracing your abdominal muscles. Hold this contraction as you slowly lower one knee to the side. Your pelvis should not move. You can place your thumbs on your pelvic bone to get feedback of any movements that occur. If your pelvis moves too much, then next time lower the leg less to maintain good control.
Bridging
While lying on your back, tighten your lower abdominals, squeeze your buttocks and then raise your buttocks off the floor/bed as creating a "Bridge" with your body. Hold and then lower yourself and repeat.
Brace Supine Marching
Brace abdominals but do not hold your breath. While lying on your back with your knees bent, slowly raise up one foot a few inches and then set it back down. Next, perform on your other leg. Use your stomach muscles to keep your spine from moving.
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