Start small, and progressively add weight as you become stronger. Hold a medicine ball or light dumbbell in outstretched hands above your chest, and perform the hollow-hold flutter kick. You may need to keep your feet slightly higher off the ground the protect your lower back. ![]() Your abs will have to work much harder to keep your torso erect, and your deep core and middle back muscles have to squeeze even tighter to keep your spine rigid. Keep your arms off the ground and stretched in front of you. This version elicits the same effect as the elevated torso, but with an extra twist. Pull your legs into the elevated position and begin the move. Focus on keeping your torso long, without rounding forward at your chest or shoulders, and keeping your upper back flat. Elevated Torso Flutter Kicksīefore beginning, place your hands on the floor behind you to prop your torso up at about a 45-degree angle from the floor. Once you have the basic move down, you can move on to flutter kick progressions. ![]() This will prevent your hip flexors from stretching so far, and thus put less strain on your back. If back pain persists, perform the move with your legs higher off the ground (think 10 to 12 inches and with a smaller range of motion).Focus on pushing your lower back toward the floor-this will rotate your hips and align the lower vertebrae more vertically.Pull your belly button tight to your spine and draw your abs in.Using a moderate cadence, alternate your feet up and down in this position, all while keeping the strong brace in your abs.įollow these tips to keep your lower back safe: Lift one leg about 3 to 4 inches higher than the other, and then trade places. Next, begin slowly lowering your legs toward the floor.įrom this position, focus on keeping your knees totally extended by flexing your quads. Crunch your head and shoulders off the ground to engage your abdominals. Next, elevate your legs to a vertical position over your hips (90 degrees). LBP has as become the highest in all the participants.View full post on Instagram Basic Flutter Kicksīegin on the floor with your hands underneath the small of your back to provide some additional support. There is a significant improvement in the pain, range of motion, mobility of the spine, activities of daily living who underwent FLUTTER KICK exercises for both Abdomen and the Lower Back. The result of experimenting the effectiveness of flutter kicks among 50 individuals on the lower back both in supine and prone is proved significantly effective on the patients who has undergone the treatment for five sessions of 5 days. It has been proved significant that there is Average improvement of 45.96. Data was collected by using Oswestry Low Back Pain Disability Questionnaire. The study was experimental, with 50 samples selected conveniently. ![]() Low back pain is the 5th most common reason for physician visits, which affects nearly 60-80% of people throughout their lifetime. Low back pain (LBP), perhaps more accurately called as Lumbago or lumbosacral pain or lower back pain, which occurs below the 12th rib and above the gluteal folds. Pain is a defence mechanism designed to make the subject protect an injured part from further damage. Mobility of the spine, Oswestry low back, Low back pain, Flutter kicks, Physiotherapy treatment Abstract Ambedkar Medical College and Hospital, Bangalore, India Ambedkar Medical College and Hospital, Bangalore, Indiaĭepartment of Physiotherapy, Dr.
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