PHASE I
Exercise 1
Dorsal recumbency: bend and extend the knees.
Exercise 2
Lying on the back: pull one knee with both hands to the chest, trying to touch it with the forehead; then proceed in the same way with the other one.
Exercise 3
As in exercise 2, but simultaneously with both knees.
Exercise 4
Lying on your back, with your hands under your head: pull one knee to your chest as much as possible, then the other, then both.
Exercise 5
Lying on your back with your arms raised next to your head, knees bent at 900, feet on the mattress: push your lower back towards the mattress, contract your abdominals, gently lift the tip of the sacrum from the mattress; it comes back, then it repeats.
Exercise 6
While sitting on the chair, with the knees far apart: he leans far forward, so that he touches the ground under the chair with his hands; hold this position for 4-5 seconds, return, then repeat.
- Each exercise of phase I is performed 3-5 times, repeating 2-3 times a day.
- After two weeks, the second phase exercises are added to these exercises.
PHASE II
Exercise 7
Lying on your back, with bent knees, feet on the ground: bend both knees to the right, then to the left, until they touch the ground.
Exercise 8
Dorsal recumbency: the right foot rests on the left knee; perform an internal abduction of the right hip, until the right knee touches the ground, then reverse.
Exercise 9
Dorsal recumbent: alternately raising one extended lower limb as high as possible, the other keeping the sole on the ground with the knee bent.
Exercise 10
In orthostatism: genuflexions with the hands resting on the back of the chair, the back perfectly straight, the socks remaining on the ground.
Exercise 11
The “servant knight” position, the body bent on the thigh raised to 900, support and on the ground with the hands: the supporting knee is extended, also performing a swing that must stretch the psoas-iliac.
- During this period, lying exercises are also done: facing or with your back to the trellis, raising your knees to your chest, rotating your knees left-right, tipping your lower limbs, lumbar twists with your feet on a bar.
PHASE III-A
Exercise 12
Lying on the back, knees bent at 900, feet on the ground: push the lower back towards the mattress, contract the abdominals, slightly raise the sacrum from the ground; gradually perform the same lumbar and pelvic movements, but with the knees less and less flexed, until they are fully extended.
Exercise 13
In orthostatism, against the wall, the heels 25-30 cm from it: apply the sacrum and the lumbar flattened to the wall; the legs gradually approach the wall, maintaining the contact of the lower back with it.
Exercise 14
Lying on the back: the bicycle is performed with the pelvis tilted a lot. in the stage of complete remission, the physical therapy program aims to prevent relapses, aiming at awareness of the correct position of the lumbar spine and the pelvis, as well as the acquisition of methods of “unlocking” the lumbar spine during physical exertion, especially with weight lifting.
It is important to mention that these exercises are not standard and it is even recommended that they vary depending on the patient, namely: the location of the condition, the patient’s age and profession. For example, for those whose professional activity consists of using the hands and bending forward of the trunk, the program must be focused on strengthening the vertebral system and the hamstrings. For those who stand for a long time, the program focuses on toning the vertical support muscles of the spine.
Hannemaria Strete – physical therapist