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VQ OrthoCare Lumbar User Manual

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Summary of Contents for VQ OrthoCare Lumbar

  • Page 1 Exercise Kit Lumbar User Manual...
  • Page 2 VQ OrthoCare Exercise Kit Lumbar Kit Items included in your kit: • Exercise Ball (see inflation instructions on back page) • Backnobber ® • Air Pump • Exercise Band Kit • 2 Handles • Blue, Green, Red Rubber Bands • Strap with Loop •...
  • Page 3 VQ OrthoCare is not liable for any misuse or misunderstanding of the exercise product or operating manual. Please call your local representative if any additional assistance is required regarding this product and its operating instructions. Caution: Consult with your therapist or physician before starting any rehabilitation or exercise program.
  • Page 4 Quick Reference Exercise Listing Lumbar Pelvic Tilt ..........2 Low Back Stretch .

  • Page 5: Pelvic Tilt

    PELVIC TILT Lie on your back with your knees bent and feet flat on the floor. Flatten your back toward the floor as you tighten your stomach muscles. Relax. Now tilt your pelvis and hips forward creating an arch in your lower back. Breathe out for 5 seconds.
  • Page 6 LOWER BACK STRETCH Lie on your back with your knees bent and feet flat on the floor. Put your hands behind one knee. Pull this knee up toward your chest until a comfortable stretch is felt in the lower back. Hold for 5 seconds. Release this pressure and breathe out slowly.
  • Page 7 SPINE STRETCH Begin on your hands and knees. Slowly sit back so that you are sitting on your heels. Gently slide your hands forward so that you are stretching your back and supporting your body weight on your outstretched hands. Your forehead and forearms can rest on the floor comfortably.
  • Page 8 UPPER BACK EXTENSION Lie face down on the floor. Your forehead may rest on the floor or you can place the folded towel under your forehead. Begin with your arms extended on either side of your body or crossed behind your back. Slowly raise your head and shoulders away from the floor and look up.
  • Page 9 PRONE ON ELBOWS Lie face down on the floor. Bring your arms up below you to support your weight with your elbows bent at 90 degrees. Push up with your elbows bent and forearms on the floor. Arch your back and raise your torso as high as you can comfortably go.
  • Page 10 EXERCISE BALL BRIDGE– LYING ON FLOOR Lie on your back and place the ball under your calves. Tighten your abdominal muscles. Raise your hips off the floor while maintaining abdominal contraction. Do not hold your breath. Do not allow the ball to roll or allow your leg to change position on the ball.