The basis for this next section in the course is referred to as biomechanical therapy. biomechanical therapy is a process of Guided Self correction that helps to rebalance the lumbar and sacral region by providing a combination of strengthening and repositioning postures. Here we introduce a series of self directed exercises based on these principles of biomechanical manual therapy. Over time down along with the other exercises straight in this course, the various muscles, ligaments and tendons will become stronger and better able to support the lumbar region in spine. In preparation for manual therapy, let's start with a knee pull up to loosen and prepare the lumbar region. This first manual therapies called the alternating knee push.

What we're doing is pushing with two hands placed upon each other and pushing down upon the knee. and pulling the knee up against the hand. So it is sort of an isometric exercise where we're pushing against the pressure of the legs. And you can push as hard as you like as hard as feels comfortable. First at a 45 degree angle, and then push the knee further in and change the angle in order to strengthen different sets of muscle groups at different positions. Bring them down towards the chest.

To get the tighter position, there is another angle of it see how the leg is as straight as possible. With the resting leg at a straight up position is conceivable with the toes forward. Okay, now we're going to do the knee pole. Wrap the fingers around the inside of your knee and push out with the leg and pull in with the hands. Once again, we're pulling at different angles in order to work and strengthen different sets of muscles in the lumbar sacral region. at different angles, it's best to start at the 90 degree position first and then pull inward.

Now we'll do the same knee pole exercise, except we'll use a towel here. The towel can be better because it can provide a little bit more torque. sort of more pressure can be put upon the push of the legs out and it's the push of the legs out that strengthen those small vertebral and sacral ligaments and muscles. They also create a realignment in the pelvic region. illustrate this once again. This is an important manual therapy exercise.

Try to push as hard as possible against the arms with the leg needs to be sustained push. The harder you push, the more strengthening the exercise will provide. As the Vegas pulled in Additional muscles and ligaments are being strengthened and balanced. As switch legs again, start at the 90 degree position. Close forward is comfortable and bring the leg in changing angle. Each angle change strengthens a different set of ligaments, muscles.

Bring it further in. And we're going to show you this again. Closer. We see the hand positions needed to get a good handle on that towel and pull it in. Pull it into the chest. And see now here here's the furthest position in And that tower can be pulled from the side.

This next exercise repositions and helps realign the sacrum and the pelvis. We're pushing in against the knees that are being pushed out. In here we're pushing out against the knees. That's the angle. The knees are being pushed outward, while the arms are trying to push the knees in. This helps align the pubic symphysis located at the bottom of the segment we talked about before.

Here we're changing angles starting from the widest angle, and then moving closer to an increasingly tighter angle. As in the knee, pull and push. We're using three different angles to change the position of leverage in order to strengthen the entire range of muscles. Here's another pubic symphysis sacrum exercise. Here we use a rolled up towel between our knees and we push against that towel pushing inward is hard as we comfortably can and hold that position. The buttocks should rise a little bit as the needs are being pressed together.

Here's another manual therapy exercise. This is a cross leg, knee push. Here we're pushing the knee up against the hands and pushing the hands onto the knee. Be careful not to push too hard. The positioning needs to maintain an even in gradual push nurse here again, we're using three different positions, fully wide position and then we push out a little bit and then we bring it in, right inside push position. The next couple of exercises we use a sitting position to accomplish some of the same manual therapies.

Here we're pushing against the knees. Knees are being pushed out and we're pushing against them here the knees are being pushed in and we're pushing against our hands pushing out. This can be done in an office chair at work at home to follow this with the pubic symphysis clench using first our hands here. And now we can also use a fist or we can use a rolled up towel as we did in the supine position. Now here is the cross legged knee push down from a chair position and here is the knee push down from the chair position. Again, we can change the angles of this and come up a little bit higher.

Three different angles is typically suggested here. A local Position the medium position in high position. Here's the new pole from same position where the arms are pulling against the legs as the legs are being pushed down. Again, this can be done at different angles to change the point of leverage, become a little bit higher now. An excellent exercise to do at the desk or at home. Here is the cross legged knee push from sitting position.

This can be done strictly from the knee or by supporting the ankle. Here we're switching to the other side using the ankle support. Again, we're pushing down onto the knee while pulling the knee upward into the chest. In this next exercise, we're simply pushing firmly down upon the thoughts. Again, we can change the angle of exertion by repositioning the torque, in this case by changing the position of our hands along our thighs. In this next exercise we're pushing against an immovable object.

In this case, it's a poll, but this can also be a wall or some other object that is difficult to move. Notice again that we push from different angles here. This works different muscle groups along the lumbar region as well as help strengthen the core. In some cases, a wall would be difficult to get the right angle on so pull really is probably the best object to push against. Whatever is used, make sure it's immovable at the load that is going to be pressed against it. We're switching positions quickly here but each hold should be held for at least 15 to 20 seconds.

This last exercise strengthens and balances the cervical area in the upper back. It also helps support the lumbar region we're pushing against the back of the head. Now we're pushing against the front of the head the forehead. Of course, there are other manual exercises that can be done using some of these techniques, but from different angles and plastics. Be careful However, because balance is the key issue. Every exercise should be counterbalanced by one's weight, gravity, posture and other muscle groups.

Furthermore, every exercise should have an equal and opposite exercise that works the opposing muscle groups. This principle can also be applied to sports. When we do a sport that requires the one hand put or side of the body is dominant over the other. We should try to do that same thing. Sport, but with the other side, perhaps not in competition there at least in practice sessions. Working the opposite side of the body will not only strengthen our core and strengthen our lumbar region, but it will also create more balance and agility throughout the body.