Healthy Back On-Line Exercise Series – Safe exercises for your back

One of the challenges in this pandemic has been to stay fit, particularly when you have pain or injuries.  Your therapists at The Orthopaedic Therapy Clinic recognized how difficult this has been for our clients and have been working on a number of initiatives to help you to exercise safely.  We are now ready to share the first in a series of new initiatives. (Watch the Video)

We know that many of you are selecting on-line programs.  Some of these programs are confusing and most are not back specific.  We would like our clients to exercise with people who understand how to get you stronger through exercise and to limit your risk for low back pain.

Beginning the last week in February, we are offering 2 on-line classes each week for people who have experienced low back pain when they exercise.  These classes are with Aniela Amio, Pilates/Yoga instructor and with John Gray, Registered Kinesiologist. These professionals have extensive experience in helping people who have back pain to exercise safely.

Please join us. Your 1st session for both classes is free of charge! 

Healthy Back On-line Exercise Class – Basic Mat Class for Flexion Preference Low Back pain

Aniela Amio, our Pilates/Yoga instructor, is providing a Basic mat flexion preference exercise session via Zoom.  This group class will be held on Thursday from 5:30-6:10.

The first class is Thursday Feb 25, 2021.

Maximum participation is 10 people.

Aniela’s list of classes:

CLASS ONE:

FLEXION START POSITION

Breathing Visualization to get TA

Bent Knee Fall Out

TA Arm Reach

Rolling Bridge/Articulated Bridge

Transversus Abdominis: Single Foot Hover – Grade 3

Quad Stretch Crook Lying

 

CLASS TWO:

FLEXION START POSITION

Breathing Visualization to get TA

Transversus Abdominis: 1C: Single Knee Lift – Grade 3

Rolling Bridge/Articulated Bridge with option to unload one leg, *no lift yet*, building towards 1 leg support, (theory 50/50 weight distribution  then 60/40 or 90/10)

Side Lying Reverse Clam

Quad Stretch Crook Lying

 

CLASS THREE:

FLEXION START POSITION

Breathing Visualization to get TA

Transversus Abdominis: 1C: Single Knee From lift to Lower to Hover(not touching ground) – Grade 3

Arm extension over head while keeping ribs anchored and pelvis posterior ( add to previous exercise as applicable)

Rolling Bridge/Articulated Bridge

Side lying straight leg ABD modification reverse clam

HF Stretch kneeling

 

CLASS FOUR:

FLEXION START POSITION

Breathing Visualization to get TA

Transversus Abdominis: Grade 3: Leg Extension, modification single knee lift or from lift hover down

Rolling Bridge/Articulated Bridge with weight shift or option to lift leg if stable and using gluteus

Quadruped position with Hand Hover

HF Stretch kneeling

 

CLASS FIVE:

FLEXION START POSITION

Breathing Visualization to get TA

Transversus Abdominis: Grade 3: Leg Extension, modification single knee lift or from lift hover down

Rolling Bridge/Articulated Bridge with weight shift or option to lift leg if stable and using gluteus

Quadruped position with leg slide into extension,  option to add opposite hand hover (bird dog)

HF Stretch kneeling

 

CLASS SIX:

FLEXION START POSITION

Breathing Visualization to get TA

Transversus Abdominis: 2-: Double bent knee raise modification heel hover or slide for 2nd leg

Quadruped – opposite arm leg reach (option to slide or hover)

Reverse clam with abd/ext

Quad Stretch Crook Lying

***Less exercises if more time needed with TA2 and Quad bird dog***

Register by contacting us at 416 925 4687

 

Healthy Back On-line Exercise Class – Basic Strength Training for Flexion Preference Low Back pain

John Gray, Registered Kinesiologist will be offering a strength training session for people with flexion preference low back pain.  This group class will be held on Saturday from 10:00-10:40.

The first class is Saturday Feb 27, 2021. 

Maximum participation is 10 people.

Register by contacting us at 416 925 4687

 

Who should participate?

This class is targeted for people who have back pain with a diagnosis of  flexion directional preference.

If you have this diagnosis, your current physiotherapy program will likely include pelvic tilt positions and exercises.   If you are not sure if this is your diagnosis and wish to participate, please reach out to your therapist to determine if this is the right class for you.

What is the format?

Each class will last for 30 minutes and there will be an additional 10 minutes at the end of the class for you to ask questions.

Each class will review:

  • finding your start position,
  • 3-5 strength and coordination exercises
  • 1-3 stretches and posture correction exercises

The emphasis will be on technique and helping you to know when you are doing the exercise correctly.

How much will it cost?

We are offering the 1st class free.

After that, the cost is $20.00 per session or you can sign up for the first 4 sessions in advance and get one class free at $60. The full price is $80 if sessions are bought individually.

How to register

Call our front desk team to register – 416-925-4687.  You will be sent a participation waiver and our Telehealth policy form.  Once these forms are completed, we will send you a Zoom link. These forms need to be received a minimum of one day in advance to ensure we can get the link to you in time.

Privacy

The sessions will be provided using Zoom pro.

Each participant will be allowed into the session once their registration is verified.

All participants cameras and microphones will be blocked during the exercise session as each session will be recorded for later viewing.  During the question period you can unmute and use your camera as this section will not be recorded, however you will be observed by other participants.

More information

If you have any questions about the program or would like more guidance on whether you should participate you can reach out to your therapist directly.  Or send an email to physio@orthophysio.com and this will be forwarded to the right person to assist you.

What to do if these dates and times don’t work?

Please let us know if these times and dates don’t work for you as we are planning to offer more classes once these dates have been launched.  Contact physio@orthophysio.com and give them the dates and times that work better for you.

We are looking forward to helping you to stay fit and healthy.  Look for our other new programs coming soon!