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  • HOME
  • 日本語
    • カイロプラクティックとは? >
      • 背骨がズレると
      • ぎっくり腰
      • 痛みの原因と治療
    • ベストクリニックについて
    • 医師&診察部屋の紹介
    • 診察時間 & 住所
    • 診察料&サービスリスト
    • クリニックのポリシー&キャンセル料
    • 交通事故
    • 健康保険
    • ペットについて
    • お問い合わせ
  • English
    • What is Chriopractic?
    • About Us
    • Doctor & Examination Rooms
    • Location & Office Hours
    • Fee & Service list
    • Clinic Policy & Cancellation Fee
    • Auto Accident
    • Insurance
    • Animals
    • Contact Us
  • Contact Us
    • HIPAA
    • Accessibility Statement
  • Exercises
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Recommended Stretches and Exercises for Lumbar Facet joint Pain Relief 

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Relieves pressure on facet joints

How to do it:

1. Begin by positioning yourself on the floor on your hands and knees with your knees slightly wider than hips.

2. Turn your toes inwards to touch and push your hips backwards while bending your knees.

3. Once you’re in a comfortable position, straighten your arms forward and allow your head to fall forwards into a relaxed position.

4. Hold this position for 20 to 30 seconds.

5. Slowly return to the starting position.

6. Aim for 3 repetitions.
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Strengthen the muscles of the lower back and abdomen.

How to do it:

① Begin by lying on your back with your feet positioned flat on the floor.
– Inhale and then exhale while you draw in your abdominal muscles and push your belly

② button towards the floor as you try to  flatten your lower back.
– Hold this position for 5 seconds.
– Aim for 10 repetitions of this exercise 
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Strengthen the core and butt muscles which will help improve your posture and alignment.

How to do it:

1. Begin lying on your stomach with your forearms against the mat.

2. Engage your core and lift your body so that you are resting on your forearms and toes.

3. Hold the plank position for 30-60 seconds.

4. Aim for 2 to 5 repetitions of this exercise.

5. When you’re ready, increase the intensity by increasing the time you hold the plank in 10 second increments.

** Ensure to keep your back straight throughout the entire exercise.

All Images and info come from:
https://backintelligence.com/exercises-to-strengthen-lower-back/
Please visit the sight for more info
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Adress: 430 E. 2nd Street Los Angeles, CA 90012
Tel: (213)617-2228
Email: info@bestclinicla.com
  • We are located inside of the "Honda Plaza"
  • Cross street: Alameda St. and 2nd. Street
  • ​Entrance is on Alameda street​
Parking: Please enter and park from Alameda St. (fee will apply on 2nd street)
​​Metro: Gold Line Station "Little Tokyo/Art District Station" 3min walk
  • Map view⇒http://goo.gl/maps/6HdhA
Hours
  • Mon/Tue/Wed/Fri: 9AM~5:30PM
  • ​Sat:7:30AM~4:00PM
  • Closed: Thursday / Sundays and Holidays
住所:430 East 2nd Street Los Angeles CA 90012
電話番号:(213)617-2228
Email:info@bestclinicla.com
  • ロサンゼルス リトル東京 ホンダプラザ内 
  • アラメダストリートと2番通り(2nd street)の交差点の南西側
  • 入り口はアラメダ通り
​​​パーキング:Alameda沿いにあるHonda Plazaの駐車場は1時間無料です
​電車:メトロゴールドラインでリトル東京(Little Tokyo) 駅・徒歩 3分 
  • グーグル地図はこちら⇒http://goo.gl/maps/6HdhA​
営業時間
  • 月・火・水・金:9AM~5:30PM
  • ​土曜日:7:30AM~4:00PM
  • 定休日:木曜日・日曜日・祝日​
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