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hi my name is Shane Mangrum im a physician in physical medicine and rehabilitation
today were going to talk about the founder exercise which is an excursive for low back pain and
for strengthening the spine extensors and some hip extensors as well
so its an exercise that was actually described by peter park and erik goodman
uh... is based in a lot of ways on the yoga exercise call the yoga air chair
powers and to do the exercise will have somebody gives you state your feet about
shoulder with the part
bend your knees slightly so i mean i tell folks to bend my
knees and im looking down and i'll see my toes kind of right over the edge of my knees initially
and then from that position you're take and imagine that you hipster unhinged
and you stick your bottom out behind you and you feel you're weight shift from on your
toes to being back on your heels
so your way to come back and heals your hips are the real hinge here and your
sticking your butt out a little bit further behind you here
when you get to that position youll feel the spine extensors and hip extensors
engage and we're trying to build endurance and these muscles so you'll hold this position
to excentrate the exercise and make it more progressive we'll have you take your hands and
bring them kinda behind your back just about like this
so if you do that you feel up here on the shoulder blades and then to some
degree down here
so why you're feeling that that you hold it for fifteen too thirty seconds then
you're relaxed and then you can repeat that to make it more progress over time
we'll have you do the same exercise with your hands back
and than while you're holding that you nice and braced through here then you're taking
a transition bring your hands up and over your head and your feeling again to
get a slightly different set of muscles
around the spine externsors while still engaging the spine extensors
uh... lower
this again is the founder exercise
the good exercise for building strength and endurance and the spine extensors
which compliments in the abdominal exercise that we do and some
other lumbar stabilization exercise
and it can be helpful for back pain and back pain prevention
thanks for watching this video on neck pain
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