Back exercise 5
Although some who have heard of the McKenzie Method believe it involves extension and nothing but extension, this is not the case. I have found that for many patients, certain flexion exercises can also be helpful. But especially with the flexion exercises, timing is the key to success. (See later in this chapter; also see Chapter 6, When to Do the Back Exercises.)
Lie on your back with your knees bent and your feet flat on the floor or bed . You are now ready to begin Exercise 5.
Bring both knees up toward your chest Place both hands around your knees and gently but firmly pull your knees as close to your chest as pain permits . Once you have maintained this position for a second or two, lower the legs and return to the starting position. It is important that you do not raise your head as you perform this exercise. It also is important that you do not straighten your legs as you lower them.
Each time you repeat the cycle of movements in this exercise, try to pull your knees a little closer to the chest, so that by the last repetition of this exercise you have flexed your back as much as possible.
You can use this exercise to treat stiffness in the lower back that may have developed since your injury began. While damaged tissues may now have healed, they may also have shortened and become less flexible. It is now necessary to restore their elasticity and full function by performing flexion exercises.
Begin these exercises with caution. Do only five or six repetitions per session, and repeat the sessions three or four times a day. As you have probably realized, once your knees are bent in this exercise, you have eliminated the lordosis. Therefore, in order to correct any distortion that may result, this and all other flexion exercises (that is, Exercise 5, Exercise 6, and Exercise 7) must always be followed immedi-ately by a session of Exercise 3, Extension in Lying.
