Exercise 4
 Lie
on your back with your knees flexed and your feet flat on the floor as
close to the buttocks as possible. Keep the knees together. Tighten the
muscles of the lower abdomen and buttocks so as to flatten your lower back
against the floor. Slowly raise your hips up from the floor and hold for
a slow count of 8. Repeat this exercise 4 times. If you cannot raise your
hips from the floor, merely tighten the belly, the abdominal and buttock
muscles and wait until you can raise the hips. Be sure to hold the knees
firmly together. |
Exercise 5
 Lie
flat on your back and raise the right leg straight upward without bending
the knee. Place your hands behind the knee while keeping the knee straight,
pull the leg straight up so as to stretch the muscles behind your thigh.
Repeat this 8 times on the right leg and then do it on the left. Relax
your back muscles following this exercise. |
Exercise 6
 Lie
on stomach and raise the right leg off the floor while keeping the knees
straight. Hold the leg up in this position for a count of 4 and slowly
let it down. Repeat this 4 times. Repeat the same exercise with the opposite
leg. Relax following this exercise. Be sure to tighten the buttock muscle
first and then the muscle behind the thigh. |
Exercise 7
 Lie
flat on stomach with arms along side, palms down. Slowly raise chest from
floor. Feel the muscles of low back tighten. Hold the chest up from the
floor for a slow count of 6 and slowly let it down. Rest between each session.
Repeat this 6 times. |
Exercise 8
 Kneel
on floor. Extend your right leg as far to the side as possible, keeping
the knee straight and the arch of the foot on the floor. Slide your foot
along the floor until you feel the muscles inside your thigh. Do it slowly
and hold and hold for a count of 5. Repeat it 3 times on the right leg
and then repeat withthe left side. These muscles which are tight at the
beginning, will loosen and stretch with subsequent exercise sessions. |
|
|
General Instructions
Do Not Sit when you have low back pain. This increases
the pressure within the disc and the joints of your spine. If your doctor
prescribes a belt to wear, remove it to do these exercises. If your doctor
agrees, it is good to alternate hot and cold on your back before doing
these exercises. This is done by applying moist heat in the form of a hot
towel for 10 minutes followed by 5 minutes of ice therapy in which a moist
cool towel is placed on the skin with an ice bag on it.
If your doctor suggests nutritional supplementation, be
sure to follow it closely.
Do these exercises on a firm surface such as the floor
or a mat. Do not be alarmed if discomfort is noted during exercise. If
this pain is great, stop it and consult your doctor before continuing.
 The Cox
exercises are to be used in conjunction with your chiropractic care and
should be discussed with your chiropractic physician before use.
|
James W. Orphan
D.C, D.A.B.C.N., D.A.B.C.O.
296 Main Street
Walpole, MA 02081
508.668.5566
|
Exercises
Page 3
|
