One of the most common musculoskeletal injuries is to the low back. Repeated, prolonged stress to the back and shoulders can lead to a multitude of injuries down the road. Most jobs require a prolonged (sitting or standing) slumped forward position, which results in a postural overstretch and eventual low back pain. Decrease and prevent lower back pain by doing a 15 to 20 minute daily stretching routine using a FlexBand® (available for purchase at Dr. Dubin’s office).
Using the FlexBand® in a toe hold on the right foot, lie on your back with your knee bent, foot on floor. Hand over hand slowly bring the right leg up in the air. Keep knee straight. Hold position for 5 breaths (inhale and exhale 5 times), 3 repetitions.
IT band/Glutes/External rotator stretch
Using the FlexBand® in a toe hold on the right foot, start with right leg stright up in the air. Pivot the right lef to the left side of the body. Hold position for 5 breaths (inhale and exhale 5 times), 3 repetitions.
Use FlexBand® in a toe hold on the right foot, left knee bent, left foot on the floor. Starting with the right leg up in the air, pivot the right leg to the right side, keeping left leg at 90 degrees in the original postion. Hold position for 5 breaths (inhale and exhale 5 times), 3 repetitions.
With a toe hold on the right foot and holding FlexBand® with right hand, turn onto your stomach and swing the band over the head. Hand over hand, bring right ankle into the right buttock. Hold for 10-12 breaths.
Low Back Stretch/Erector Spinae Stretch
Sit with the FlexBand® around both feet and the legs fully extended in front. Reach down hand over hand on the band until feel tension in calves, hamstrings, and erector spinae/low back musculature; let the band pull you forward. Hold tension for 10-12 breaths.