Spine Resource Clinic Recommended for Back and Neck Problems
PHASE III - GENERAL RECONDITIONING - LEG OPTIONS
Fig. 1 WALL SITTING - NO CHAIR
Wear shoes that won’t slip on the floor. Stand with your back and heels against the wall. Place your feet about 1 1/2 shoe lengths away from the wall. Slide down the wall only until hips are at the same level as your knee caps.
Do not put your hands on your knees.
Stay in the sitting position against the wall without a chair or stool to re-condition your thigh and buttock muscles.
First stay in that position for 20 seconds. Try to increase the time about 15 seconds each day until you can stay in the sitting position without a chair for 2 to 3 minutes. (Reading can help get your mind off the clock and the burning of tiring muscles ). It must really burn 30-45 seconds each day to stimulate the conditioning needed to increase your musclular capacity.
No hands on knees! No Chair! Feet a shoe length and 1/2 away from the wall!
Fig. 2 CONTROLLED LEG SQUATS
Start with 5 repetitions and gradually work up to 10 reps / set.
Do not hang on the sink.
Use the sink only for balance. Make your leg muscles do all the work.
Squat until the hips are lower than the knees (as in figure 2). We do not recommend going lower so we can avoid irritation the knee cap.
Do these everyday the first month but only one set of 5-10. In the second month doing them 2-3 times per week add another set and add a third set for 5-10 in the third month.
Thereafter you can gradually increase the number of squats per session to 15-20 if you desire.
If this bothers your knee, you may want to do the wall sitting without the chair to avoid problems.
© If reproduced, no alterations without the written permission of Stanley J. Bigos,MD
SRC Spinemate - only used or reproduced with written permission from SResourceC@aol.com