Our health centers in Barcelona

Chiropractic Exercises

Lumbar 1 (L-1) – Phase 1/Level 1

The following are specific chiropractic exercises for the lumbar region:

Pelvic Floor (Transverse Abdominals)

Posture

Lie on your back with your knees bent.

Instructions

Tighten your abdominal muscles and press the lower back into the floor (the contraction is similar to holding in urine). Hold for 20 seconds or as long as you can. Relax for 20 seconds.

Repetitions

Do 3 repetitions.

Lumbar/Hip Mobilization

Posture

Lie on your back with your legs extended.

Instructions

Grab your right leg behind the knee. Bring your right knee towards your chest. Hold the position for 10 – 20 seconds. Return to the starting position. Repeat with the left knee.

Repetitions

Do 3 repetitions. If there's no pain, repeat with both legs.

Lumbar Relaxation – Supine

Posture

Lie on your back with both legs elevated and supported on a bench or chair as shown.

Instructions

Let the lower part of your back press into the floor and relax your muscles. Hold this position for 5 minutes.

Repetitions

Do 1 repetition.

Guidelines for Your Exercise Routine

1

Follow the Sequence

Begin with the exercises in the order they’re listed, just as described. For best results, repeat the sequence once in the morning and once in the evening—just be sure to avoid doing them right before bed.

2

Listen to Your Body

If you feel any pain while performing an exercise, please stop and reach out to your Chiropractor. Your well-being is our top priority.

3

Managing Post-Exercise Discomfort

It’s normal to feel some discomfort after your exercises. If you do, applying ice packs can help ease any inflammation and help you feel more comfortable.

How about listening to our latest playlist while you stretch and unwind? Hit play and enjoy!

Abrir chat
Puravida Quiropráctica