The video discusses mobilization techniques for the lower back, particularly for individuals who have overcome the pain stage and are moving into the healing stage. The presenter emphasizes the importance of maintaining a pain-free lower back through regular exercise and mobilization. Five exercises are demonstrated:
1. Sphinx Pose: A relaxed pose that stretches the lower back and opens up the spaces between the vertebrae.
2. Cobra Pose: An advanced version of the Sphinx Pose that increases the angle of hyperextension in the lower back.
3. Prayer Pose: A stretch that flexes the lower back and decompresses the spine.
4. Reverse Russian Twists: An exercise that mobilizes the lower back and junction of the tailbone.
5. Spinal Rocks and Hip Drop Stretch: Exercises that decompress and mobilize the lower back, while also stretching the muscles and joints.
The presenter emphasizes the importance of proper breathing, controlled movements, and avoiding excessive force to avoid injury. The video also recommends additional resources for viewers, including lumbar spine decompression techniques and lower back exercises.
Here are the key facts extracted from the text:
1. The exercises demonstrated are for mobilizing the lower back.
2. The exercises are suitable for people who have passed the pain stage and are in the healing stage.
3. The Sphinx pose is a starting position that helps to hyperextend the lower back.
4. The Cobra pose, also known as the McKenzie position, is an advanced version of the Sphinx pose.
5. The Cobra pose is commonly used in yoga and is prescribed by physios, osteopaths, and chiropractors for lower back pain, disc bulges, and sciatica.
6. The Prayer pose is a stretch that flexes the lower back and is good for decompression.
7. Reverse Russian twists are an exercise that helps to decompress and mobilize the lower back.
8. Spinal rocks are a mobilization exercise that helps to decompress the lower back.
9. The Hip Drop stretch is a stretch that targets the lower back and glutes.
10. Deep breathing is essential when doing these exercises to accentuate the stretch and mobilize the joints.
11. A research paper published in 2013 compared the McKenzie method to the Back to School method and found that the McKenzie method had better results for patients with chronic low back pain.
12. The McKenzie method was used by 148 patients with chronic low back pain in Brazil, and the results showed significant improvements in their disabilities within a month.