Positions of Relief, Stretches and Exercises

Here is a list of short videos that demonstrate specific positions of relief, stretches and exercises that may have been prescribed to you by your Advanced Practice Provider. 

Your self-management plan will indicate which specific positions of relief, stretches and exercises you should attempt. In addition, your self-management plan will indicate the number of sets and repetitions for the stretches and exercises prescribed as well as when they should be attempted in your multi-week self-management plan.

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​​If you experience pain aggravated by FLEXION (sitting, bending, stooping or lifting) or suffer from Constant Leg Dominant Pain (sciatica), these exercises may benefit your condition.

Positions of Relief
Prone Lie on Elbows 
Prone Lie on Pillows 
Supine Lie 
Z-lie

Extension Exercises
Sloppy Push-ups 
Standing Back Extensions 

Stretches
Adductor Stretch -  Lying 
Hip Flexor Stretch 
Supine Twist - Advanced 
Supine Twist - Beginner 

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​If you experience pain aggravated by EXTENSION (walking, standing) or suffer from Intermittent Leg Dominant Pain (neurogenic claudication) these exercises may benefit your condition.

Positions of Relief
​Sitting Flexion ​
Knee to Chest 
​Prayer Stretch ​

Flexion Exercises
Curl-ups 
Pelvic Tilt 
Cat/Camel 
Dead Bug 
Modified Dead Bug 

Stretches
Adductor Stretch - Seated 
Calf Stretches 
Hamstring Stretches 
Figure 4 Stretch 

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The following exercises may benefit either condition.

Core Exercises
Planks 
Modified Plank 
Side Planks 
Modified Side Plank 
Bird Dog 
Plank with Hip Extension 

Lumbopelvic Exercise
Bridging
Gluteus Maximus Activation 
Clams 
Side Lying Leg Lifts 
Backward Lunges 
Wall Banger
Squats 
Stability Squats 
Single Leg Squats  ​