When rehabilitating a lumbar injury or sciatica it is vital that you learn how to bend forward to pick objects up properly. Often its poor movement patterns repeated over time that leads to a weakened state that causes the injury in the first place.
Use this bend drill to find your limit in the early stages of rehab. You can progressively load this movement in the later stages of your recovery to increase strength and bulletproof your back! Make sure to do so under the guidance of an appropriate professional as every person is different.
STEPS for forward bend:
1. Stand with feet hip-width apart, stand tall in a neutral posture.
2. “Break” at the hips, moving them back as you bend forward.
3. Keep the spine engaged in a straight position.
4. Once you reach your limit where the hamstrings are too tight slowly return to the top position.
Don’t push yourself too far that it increases your pain! Stay in a relatively pain-free range of motion. Hamstring tightness will be a limiting factor at the end of your range. The more you do this the more mobility you will gain. Do this forward bend for 10 reps multiple times throughout the day.
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