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28/08/2015

LINDA FOSTER Pilates&Dance
Here is a simple, gentle protocol to use when you have a back spasm to help diminish the discomfort so that you can move again. Always check with you medical provider when you have back pain.

   
 
BACK SPASM RELEASE PROTOCOL
 
 

BACK RELEASE PROTOCOL

1. Lie down on a warm hard surface. Knees bent arms by sides and concentrate on releasing with each exhalation. Even if it hurts try not to tense up and do not resist. Only when the back muscles relax slightly?

2. Lift one knee at a time over your hips and remain hugging both knees one hand on each tibia; do not pull, just concentrate on releasing tension with each natural exhalation.

3.When this position becomes soft and comfortable: inhale as preparation then exhaling bring the forehead toward the knees as you gently hug the knees to your chest. At the end of the exhalation return to neutral (still holding knees); allow your head to roll from one side to the other (small range of motion) to relax the neck; repeat this sequence until you feel the body soften.

4. Now. Place your feet, one at a time, on the floor; arms comfortably along your sides.
Inhale as preparation. Exhaling make fist (thumbs facing up, little fingers towards the floor) and push against the floor to feel your chest open and expand then feel the entire length of the spine iron out on the floor from tail-bone to top of head-let the head and neck lengthen away from the shoulders and the scapula widen on the floor. Feel the back symmetrically placed on the floor. Repeat at least three times relaxing for about 30 seconds between.

5. If you are able to get to this point gently roll to one side in a fetal position and relax. Concentrate on not resisting. Take your time. Then slowly and gently roll to the other side and rest. Repeat this until you feel comfortable.

6. When you feel ready, roll to the opposite side into a kneeling position on all fours. Taking your time stand by placing hands on a chair, sofa or place your hands on knees for support, then walk hands up thighs--you know--then roll up to FULL height with head balanced between shoulders. Pause to notice how you feel and carefully move around. Listen to your body?
ALWAYS.

It is always advisable to see your physician or medical adviser after experiencing a back spasm.



 

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BACK SPASM RELEASE PROTOCOL

28/08/2015
Linda Foster Pilates&Dance - PROTOCOLLO PER LA SCHIENA DOLORANTE


       
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