Table Top with Arm Action:- Start Position
Table Top with Arm Action:- Action
- Kneel on all fours, hands a little wider apart than your shoulders, and knees
a little wider than your hips
- Scapulas anchored and Pelvic neutral .
- Breathe in and maintain a long spine.
- Zip and hollow and (breathing out): Raise your right arm so as to point forward towards the wall.
As much as possible, don't move the pelvis. Anchor your scapulas.
- (Breathing out): Return your right arm to the the ground and let it support your weight.
- Repeat five times each arm.
- Following on from the work of Richardson and Jull (2),
this is one of a series of lower back injury rehabilitation exercises that are
widely recommended by physiotherapists.
(lower back injuries, rehabilitation & therapy Scroll right>>>>....)
Lower back injury rehabilitation exercises
(1): Table Top with Arm Action
(lower back injuries, rehabilitation program exercises,
© Bruce Thomson, EasyVigour Project scroll up^^^^.....)
What it does
Lower back injury Watch Points
- Weakness of the Multifidis muscles
is a major problem for those who suffer from lower back injury or pain.
This exercise triggers the multifidis muscle to function.
- By anchoring the scapulas, you engage the lower trapezius muscle, which in turn tenses the thoracolumbar
fascia. The thoraco-lumbar fascia aids in stiffening and supporting the lower back.
- Hollow the abdomen!
- As far as possible, the pelvis remains stable and does not tilt.
- Keep the scapulas gently anchored.
- Keep the neck long and relaxed and look down, not at the floor.
- Shirley A Sahrmann: Diagnosis and Treatment of Movement Impairment Syndromes;
Publ. Mosby 2002
- Richardson CA, Jull GA, 1995 Muscle control - pain control. What exercises
would you prescribe?, Manual Therapy 1(1): 2 - 10..
- Lower back injury rehabilitation program & exercises (2):
The Table Top with Leg Action
- Lower back injury rehabilitation program & exercises (3):
The Superman Pose