LYING-DOWN
E-cises
|
|
LYING-DOWN
|
|
|
On the LYING-DOWN E-cises: For a full set of pictures and descriptions of the e-cises, see the Egoscue books. SOME images and descriptions are provided herein, via links in the tables below, to give a fairly clear idea of the nature of the e-cises. Some of the e-cises listed here may not be mentioned in the books, but may have been mentioned (and described) at the www.egoscue.com web site (in 2006). The lying-down e-cises are presented in 3 tables below --- corresponding to lying on back, stomach, and side. These tables include the suggested duration or repetitions of each e-cise. Once you become familiar and experienced with the exercises that are best for you, the descriptions will probably not be necessary, but the suggested duration/repitions may come in handy, say via printout --- especially if you do not do some of the e-cises very often. To return to this page after displaying a picture or description, use the Back button on your browser. |
Table of Contents:(links to sections below, on this page)
End of Table of Contents.
Note: |
|
E-cise name (and links to some photos) |
Page number in 'Pain Free' book (and links to some descriptions) |
Suggested Reps/Duration |
|---|---|---|
| ABDOMINAL CRUNCHES | 249 | 15 reps x 3 |
|
Supine CALF-HAMSTRING STRETCH with belt or strap |
54 | (30 seconds calf, 30 seconds ham) x each side |
| FOOT CIRCLES & POINT FLEXES | 50 | (30 clockwise, 30 cc-wise, 20 flexes) x each leg |
| FROG | 194 | 60 seconds |
|
Isolated HIP FLEXOR LIFTS, on towels |
91 | 3 x 10 reps, each side |
| Assisted HIP LIFTS |
at egoscue.com web site (2006) |
? minutes (about 1 to 2?) |
| REVERSE PRESSES | 131 | 15 reps |
| SETTLE ON TOWELS | 251 | 3 minutes |
| STATIC BACK | 70 | 5 to 10 minutes |
| Static Back KNEE PILLOW SQUEEZES | 120 | 3 x 15 reps |
| Static Back PULLOVERS | 132 | 15 reps |
| STATIC WALL | 71 | 3 to 5 minutes |
|
Supine GROIN STRETCH (with block-supports) |
72 | 10 minutes, each leg |
| Supine GROIN STRETCH, on towels | 153 | 10 to 15 minutes, each leg |
|
Supine GROIN STRETCH, progressive on a sequence of steps |
96 | 3 minutes per step, each leg |
|
E-cise name (and links to some photos) |
Page numbers in 'Pain Free' book (and links to some descriptions) |
Suggested Reps/Duration |
|---|---|---|
| FLOOR BLOCK, 3 position | 133 | 1 minute x 3 positions |
| Modified FLOOR BLOCK | 121 | 6 minutes |
|
HAND-LEG OPPOSITES, with 2 blocks |
259 | 3 minutes, each side |
|
INCH WORM(S) image1 image2 |
at egoscue.com web site (2006) |
? reps (about 10?) |
| Prone ANKLE SQUEEZES | 156 | 3 x 15 reps |
|
ROLLER COASTER(S) image1 image2 |
www.egoscue.com (2006) | ? reps (about 10?) |
|
E-cise name (and links to some photos) |
Page numbers in 'Pain Free' book (and links to some descriptions) |
Suggested Reps/Duration |
|---|---|---|
|
UPPER SPINAL FLOOR TWIST image1 image2 |
220 | 1 to 3 minutes, each side |
|
Bottom of this
To go to a previously visited web page location, click on the
Back button of your web browser, a sufficient number of times.
OR, use the History-list option of your web browser.
< Go to the TOP of this page, above. >Or you can scroll up toward the top of this page. Page history:
Page was created in 2006.
|
