Hello, this is BlackGreenCo:)
Let's find out Helpful Exercise of the Facet Joint Syndrome.
Click here to learn more about Facet Joint Syndrome:
https://blackgreenco.tistory.com/48
Facet Joint Syndrome
Hello, this is BlackGreenCo:) Let's find out Facet Joint Syndrome. Facet Joint Syndrome 1. What's Facet Joint Syndrome? Facet Joint Syndrome is a condition caused by inflammation of the sensory ner..
blackgreenco.tistory.com
Helpful Exercise of the Facet Joint Syndrome
Facet Joint Syndrome is characterized by severe pain in the morning and decreased pain when active.
If you forget to therapy and exercise in your busy daily life, the symptoms may progress and worsen. It can make it difficult to move forward, left and right, and it can interfere with the movement.
In case of Facet Joint Syndrome, non-surgical treatment can also alleviate symptoms, and it is important to apply the appropriate treatment method after examination, but to prevent recurrence, you need to strengthen your back muscles and improve your usual wrong posture.
The combination of spinal stretching and core muscle strengthening and the exercise to keep the spine stable helps improve back pain, referred pain, and incorrect posture.
It is an exercise method that can help relieve pain by strengthening the stretching and core muscles surrounding the spine.
<Stretch>
- Lower Back stretch
1. In supine condition, pull both knees toward the chest and hug them.
2. Pull your knees closer to your chest as you try to lower your hips to the floor. Breathe slowly. (Keep for 30 seconds)
- Twist
1. Bend both knees in supine position looking at the ceiling.
2. Slowly send both knees to the right and turn your head to the left. (Keep for 30 seconds)
- Pelvic clocks
1. Bend both knees in supine position looking at the ceiling. Spread both feet about the width of the pelvis and both hands are placed between the belly button and the pubis bone or next to the hip.
2. Slowly exhale and roll up the tailbone. Roll the pelvis so that the back does not lift the floor, but only the tailbone can lift the floor (Posterior Tilt).
3. While inhale, push the tailbone to the floor so that the back is slightly raised. (Anterior Tilt)
4. Relax your neck and shoulders and repeat 10-15 times.
- Quadratus lumborum stretch
1. Sit with your back straight.
2. Raise both hands above your head while breathing, and as you exhale, lower your right hand to the floor and stretch your sides.
3. Relax your shoulders and place your left arm next to your ear, and if possible lower your right elbow to the floor. (Keep 15 to 30 seconds)
4. Do the same for the other side.
- Iliopsoas, quadratus lumborum stretch
1. Place your right foot forward and your left leg behind, pushing your pelvis forward slightly and sit.
At this point, the right knee does not cross the tip of the foot.
2. Raise both hands above your head while breathing, and as you exhale, lower your right hand to the floor to stretch your pelvis and sides.
3. Relax your shoulder and lower your left arm by the side of your ear and keep breathing. (Keep 15 to 30 seconds)
4. Do the same for the other side.
- Sumo squat stretch
1. Sit in squat position with both legs slightly wider than shoulder width.
2. Push both knees outward with both elbows.
3. Straighten your back and keep breath with stimulate on the inside of your thigh, pelvis and sides of your hip. (Keep for 30 seconds)
<Muscle strengthen>
- Double leg lift up
1. Raise both legs above the ceiling and put your hands behind your head in a supine position.
2. As you exhale, lower both legs to an angle of 45 degrees and maintain for 10 seconds. (Five Repetitions)
+precautions
- Focus your abdomen to prevent lifting your back.
- If the abdominal force is weak, adjust the leg angle. It's easier if you raise your legs above the ceiling.
- If you have a back pain, put both hands under your buttocks and support them.
- Butterfly sitting up
1. Gather both soles of feet together and open both knees outward in supine position looking at the ceiling.
2. Raise both hands above your head, exhale and fully lift your upper body.
3. Slowly go down to the floor while breathing in. (10 - 20 repetitions)
+precautions
- Stop if you have back pain.
- If you have tailbone pain and weak abdominal strength, proceed in a half-up crunch.
- Plank
1. Spread both elbows shoulder-wide and gather both feet together.
2. Make a straight line from head to toe. At this time, focus on the abdomen and relax your neck and shoulders.
3. Maintain the Plank position and lift the right leg up to the hip level. (10 repetitions)
4. Do the same for the other side.
+precautions
- Stop if you have back pain.
- If you have weak abdominal and waist strength, just maintain the Plank position. (30 seconds)
- Standing Cross-Body Crunches
1. Put your hands behind your head in the standing position.
2. As you exhale, kick your right knee toward your left shoulder and touch your right knee and left elbow.
3. Come back to standing position while breathing in. (10 repetitions)
4. Do the same for the other side.
BlackGreenCo helps you build a healthy body through these three methods:
The fascia relaxation, steady stretching, and muscle strengthening through proper exercise
If you are interested or have any questions about this class,
Please contact blackgreenco@gmail.com
'Exercise' 카테고리의 다른 글
| Helpful exercise of piriformis syndrome (1) | 2020.06.19 |
|---|---|
| Helpful exercise of sacroiliac joint syndrome (2) | 2020.06.07 |
| Helpful exercise of Spondylolisthesis (0) | 2020.06.03 |
| Helpful exercise of spinal stenosis (1) | 2020.05.31 |
| Helpful Exercise of HIVD (0) | 2020.05.27 |
