Facet Joint Syndrome Stretches & Exercises - Ask Doctor Jo

Facet joints in your spine are the ones that help make your back more flexible. They are the small joints that help you bend and twist. When they are inflamed or not working correctly, you can have a lot of back pain. These stretches and exercises will hopefully help. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/facet-joint-syndrome First, lie on your back with your knees bent. Starting with a single knee to chest stretch, bend one knee and bring your leg up to your chest as far as you comfortably can. Hold this for 30 seconds and do it three times on each side. The next stretch is called the pelvic tilt. You will roll back onto your back with your knees bent. You want to imagine pushing your belly button into the ground, or push your back flat onto the ground like you are squishing something. You can put your hand under the curve of your back, and try to push your back into your hand. Hold these for about 3-5 seconds. Now you will do bridging. Push your bottom up off the ground, but try to do this slowly, and do one segment of your back at a time curling upward. Then slowly go down the same way, one segment at a time. Turn over onto all fours, and then go into the child’s pose. You want to sit down onto your feet. Bow down to the ground and stretch your arms as far forward as you can. This is a great stretch for your mid back and shoulders. You can hold it for 30 seconds up to a minute. Come back up on your hands and knees in a quadruped position or all fours. Try to keep your back straight like a tabletop, and try to keep your neck in a neutral position so you don't strain anything. Now lift one arm up and bring in straight forward. Alternate your arms, doing 10 on each side. If that is easy, then do the same thing with your legs, and alternate each side 10 times. If it is still easy, then lift your opposite arm and leg and the same time. The last stretch will be a cat stretch. The cat stretch is performed by tucking your chin in and arching your back. You can hold this for 30 seconds and do it three times. Related Videos: Back Pain Relief Stretches & Exercises: https://youtu.be/Ggzb-IpH8ZY?list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM How to Get Out of Bed Without Back Stress: https://youtu.be/1xioiSDHaWM?list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM =========================================== SUBSCRIBE for More Videos: http://www.youtube.com/subscription_center?add_user=askdoctorjo ======================================= Doctor Jo is a Doctor of Physical Therapy. http://www.AskDoctorJo.com http://www.facebook.com/AskDoctorJo http://www.pinterest.com/AskDoctorJo https://www.instagram.com/AskDoctorJo http://www.twitter.com/AskDoctorJo http://plus.google.com/+AskDoctorJo ======================================= Facet Joint Syndrome Stretches & Exercises: https://www.youtube.com/watch?v=jlP1XjTRsrI DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.