Exercises

Please see patient information section regarding exercise theories and treatment indications
-Static Exercises should be performed 2-5 minutes 3-5 times daily
-Dynamic exercises should be performed 5-20 repetitions every 1-4 hours
-Posture should be monitored in between exercises sections
***Some exercises are available in video page 

General Directions
1. Secure black belt tight around waist
2. Place foot inside the foot strap and place blue belt at midline
3. Provide significant tension on the blue belt using the clip fastener
4. Begin with low tension stretch, slowly progressing to desired intensity stretch level

Lying On Stomach
1. Secure the Invertabelt with desired tension levels per instructions
2. Place foot inside the foot harness and extend leg backward maintaining tension on the blue strap
3. Lower yourself down on the bed or maintaining tension on the black strap

Stomach Decompression
1. Adjust tension levels for desired intensity level
2. Lie on stomach
3. Pump ankle up and down to adjust intensity level

Progression:
1. Hold onto the resistance bands and bring arms towards head for desired pressure
2. Inhale and exhale with deep breaths
Invertabelt - spine exercise pain reducation pain management tractio decompression

Stomach on Elbows
1. Adjust tension levels for desired intensity level
2. Lie on stomach and prop body onto elbows
3. Pump ankle up and down to adjust intensity level
4. Inhale and exhale with deep breaths
Invertabelt- exercise, pain relief, spine, traction, stretch, posture, fix, low back pain

Progression:
1. Hold onto the resistance bands and bring arms towards head for desired pressure
Invertabelt - low back pain relief, reductiion, managment, spine, lumbar treatment, product

Press Up
1. Adjust belt tension for desired intensity level
2. Lie on stomach
3. Place both hands flat on surface next to head
4. Use arms to lift upper body off surface
5. Return to starting position
Invertabelt - low back pain relief, reductiion, managment, spine, lumbar treatment, product

Progression:
1. Hold onto resistant bands and place both hands flat on surface next to head
2. Use arms to lift upper body off surface
Invertabelt - low back pain relief, reductiion, managment, spine, lumbar treatment, product

Standing Back Bend
1. Adjust belt tension for desired intensity level
2. Stand with feet shoulder width apart and hands on hips
3. Slowly lean backward arching back
Invertabelt - low back pain relief, reductiion, managment, spine, lumbar treatment, product, loaded spinal extension

Standing Side Glides
1. Adjust belt tension for desired intensity level
2. Stand with feet shoulder width apart and hands on hips
3. Slide blue strap to the hip
4. Slowly glide hips to the side of the blue strap
Invertabelt - low back pain relief, reductiion, managment, spine, lumbar treatment, product, lateral component

Side Glides with Extensions
1. Adjust belt tension for desired intensity level
2. Stand with feet shoulder width apart and hands on hips
3. Slide blue strap to the hip
4. Slowly glide hips to the side of the blue belt
5. Bend backwards
Invertabelt - low back pain relief, reductiion, managment, spine, lumbar treatment, product, lateral component

Posture Monitoring
1. Secure black belt around waist at desired spinal level
2. Place feet evenly on the floor with toes underneath the knees
3. Pull resistant bands around knees well below knee cap
Invertabelt - low back pain relief, reductiion, managment, spine, lumbar treatment, product, posture support, lumbar support

Centralization Phenomenon
1. Poor Low back health is characterized by larger area of pain, symptoms moving into the buttocks, or symptoms moving into the lower limb
2. As low back health improves, pain will begin to “centralize” or move towards the low back
3. Location of pain is more important to back health then intensity of pain
4. Assess low back health by location of pain, not pain intensity

Roadkill
Treats lateral component in an unload position.
-Place secondary strap on the affected side
-Place loop around opposite leg
-Tightly secure the waist belt and the secondary foot strap
-Lie on stomach
-Lift leg on the affected side into roadkill position
-Lie with deep breathing
-Move onto elbows
 -May move up and down intermittently
 -May move performed elbow walk towards affected side
-Prone press ups
-Prone press up performed towards affected side

Multifidis Strengthening

Lying Down
-Place belt securely around waits
-Lie prone
-Secure hand grips in hands
-Cross arms and place hands under chest creating tension through the resistive bands
-Unilaterally lift one side of your anterior pelvis off the floor tightening of the muscles above belt line and close to the spine
-Alternate and Repeat

Standing
-Secure waist strap around waist firmly
-Firmly grasp resistance bands and hold arm outstretch from body
-Slowly rotate pelvis posteriorly unilateral until tightening of the muscles above belt line and close to the spine
-Alternate and repeat

Transverse Abdominals
-Secure waist strap around waist firmly
-Firmly grasp resistance bands and hold arm outstretch from body
-Draw the abdominals in as if trying tighten a belt that is to small
 -Do not allow pelvis to rotate
-Performed circular motions arm extended 3 x 30 seconds
-Performed up/down motions with arms extended 3 x 30 seconds
-performed in/out motion with arms extended 3 x 30 seconds
-Perform diagonal motions with arm extended 3 x 30 seconds

Planks
-Place waist strap securely around waist
-Firmly grasp resistance bands and move into your elbows
-Lift stomach off of ground developing a straight line from knees to shoulders

Intermediate I
-Place waist strap securely around waist
--Firmly grasp resistance bands and move into your elbows
- Lift stomach and knees off of ground developing a straight line from toes to shoulders

Intermediate II
-Place waist strap securely around waist
-Firmly grasp resistance bands and move into a pushup position
-Push up and Lift stomach and knees off of ground developing a straight line from toes to shoulders

Advanced
-Place waist strap securely around waist
-Firmly grasp resistance bands and move into a pushup position
-Push up and Lift stomach and knees off of ground developing a straight line from toes to shoulders
-Walk hands side to side
-walk hands up and down

Planks + Multifidis
-Place waist strap securely around waist
-Firmly grasp resistance bands and move into a pushup position
-Push up and Lift stomach and knees off of ground developing a straight line from toes to shoulders
-Slowly rotate pelvis posteriorly unilateral until tightening of the muscles above belt line and close to the spine
-Alternate and repeat

Hamstring Stretch
-Lie on back
-Place foot in loop
-Wrap the strap around and behind calf supporting the lower leg
Hold 30 seconds x 3

Sciatic Nerve Glide Bias with Ankle Emphasis
-Lie on back
-Place foot in loop
-Wrap the strap around and behind calf supporting the lower leg
-Pump ankle 10 times with 3-5 seconds holds

Sciatic Nerve Glide with Knee Emphasis
-Lie on back
-Place foot in loop
-Wrap the strap around and behind calf supporting the lower leg
-Keep ankle pulled towards your nose
-with the hip at 90 degrees, slowly extend and flex the knee

Sciatic Nerve Glide with Hip Emphasis
-Lie on back
-Place foot in loop
-Wrap the strap around and behind calf supporting the lower leg
-Keep the ankle pulled towards your nose
-Keep knee straight and slowly lift leg with movement only occurring at the hip

Sciatic Nerve Glide with Hip Emphasis and Internal Rotation
-Lie on back
-Place foot in loop
-Wrap the strap around and behind calf supporting the lower leg
-Keep the ankle pulled towards your nose
-Keep knee straight and slowly lift leg with movement only occurring at the hip
-Draw the leg up as far as you can and turn toes in and out (like a windshield wiper)

Sciatic Nerve Glide with Hip Emphasis and Adduction
-Lie on back
-Place foot in loop
-Wrap the strap around and behind calf supporting the lower leg
-Keep the ankle pulled towards your nose
-Keep knee straight and slowly lift leg with movement only occurring at the hip
-Draw the leg up as far as you can tolerate and bring foot across midline towards belly button

Quad Stretch
-Lie on stomach
-Place foot in loop
-Use tendon in strap to slowly pull knee into a flexed position

Femoral Nerve Glide
-Lie on stomach
-Place foot in loop
-Use tendon in strap to slowly pull knee into a flexed position
-Pump ankle 10 times 10 second holds

Femoral Nerve Glide Knee Emphasis
-Lie on stomach
-Place foot in loop
-Use tendon in strap to slowly pull knee into a flexed position
-Keep toes pointed towards knee
-Extend and flex the knee slowly 5-10 x

Femoral Nerve Glide Hip Emphasis
-Lie on stomach
-Place foot in loop
-Use tendon in strap to slowly pull knee into a flexed position
-Keep toes pointed towards knee
-Let hip rotate side to side (motion of lower limb should resemble a windshield wiper)
-5-10x

Quad and Hip Flexor Stretch
-Lie on stomach
-Place foot in loop
-Use tendon in strap to slowly pull knee into a flexed position
-Use strap to pull ankle in such a manner that lifts front of thigh off bed

IT Band Stretch
-Lie on back
-Place foot in loop
-Wrap the strap around and behind calf supporting the lower leg
-Keep knee straight and slowly lift leg with movement only occurring at the hip
-Draw the leg up as far as you can tolerate and bring foot across midline towards belly button

Piriformis Stretch
- Place foot strap around foot.
- Pull on strap to bend the knee and hip
- Keep the strap placed around the outside of the knee and pull the strap across the body