Assess your back pain risk and strengthen your back with these exercises

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Let’s initiate the self-assessment process outlined in the appendix of our book after completing the modified Oswestry Low Pain questionnaire. This crucial step precedes a meticulous series of tests by Marianne.

See details in the book 

Back Pain Goodbye: Overcome Back Pain & Reclaim Your Life in 12 weeks or less

Firstly, we engage in the bilateral side bridge test. Ensuring comfort on a mat, align your shoulders, hips, and feet in a straight line. Place your right elbow under your shoulder, pushing up into a plank position and recording the duration with a stopwatch. Repeat this process on the other side.

Following this, we transition to the plank test, maintaining a straight line from elbows to toes for as long as possible. Time and record the duration of this exercise.

Next, proceed to the two-minute step test. Mark the midpoint of your leg and count the number of steps taken within two minutes.

Afterward, measure your flexibility by reaching for your toes and recording the distance reached.

Moving forward, perform the 30-second chair test, which involves standing up fully from a seated position for 30 seconds.

To evaluate upper body strength, engage in the 30-second arm curl test using appropriate weights, counting the number of repetitions completed.

To conclude the assessment, perform the single-leg balance test. Begin with your eyes open, shift weight onto one leg, and time how long you can maintain balance. Repeat this with your eyes closed for an added challenge.

Remember to record the results of each test on the self-assessment sheet provided in the book written by Ursula D Knecht. These tests provide valuable insights into your physical condition and serve as a foundation for tailoring your exercise regimen to your specific needs.

Ashley Trinder
Ashley Trinder
2024-06-19
I have been struggling with severe headaches since being involved in a car accident. One session with Ursula and the severity has significantly reduced and my range of motion has improved so much. Im looking forward to seeing how fast I get back to normal (instead of this being my new normal) with Ursulas help. Couldnt recommend her more.
Jennifer Morrell
Jennifer Morrell
2024-04-15
I was very impressed with the treatments I've had from Ursula. She has a great understanding of the body and has a range of techniques and tools available to her to use as appropriate for my unique case I also appreciated the genuine care and interest in helping me to resolve the challenge in my body
Kera Phillips
Kera Phillips
2024-04-02
Ursula is a top tier physio. She knows her stuff. She is always so welcoming and friendly and I ALWAYS leave with a significant pain reduction, if not painless! I recommend her to everyone. Joondalup can seem pretty far for some, but she is worth the travel!
XoHayleStorm
XoHayleStorm
2024-03-28
Fantastic experience. First time seeing a Physio and the care and consideration was top tier. Would definitely recommend to others.
Martha Randall
Martha Randall
2024-03-27
This wonderful lady has worked wonders on me in a comparatively short time. She is kind,friendly, and an exceptionally gifted and professional physiotherapist. She has succeeded where others in the UK have failed, and my quality of life has improved already .
Petra Gallagher
Petra Gallagher
2024-01-30
I went to see Ursula for my tennis elbow and couldn’t be happier with the improvements over the last 4 weeks. Her knowledge and mix of treatments are very impressive and i would highly recommend her services.
Corona Beckman
Corona Beckman
2023-12-08
I presented to Ursula after a work injury, from the very first appointment I felt comfortable and in good hands. Her approach to treatment and my rehabilitation have been second to none I have had improvements from the very first visit and continue to move in the right direction. Working with Ursula has helped make me feel at ease through a difficult injury and the stress of being off from work. I Can highly recommend her clinical treatment and caring nature to help ease your symptoms and begin your recovery back to your healthier self.
Esther
Esther
2023-11-12
I am so happy and grateful for Ursula. She is a highly professional, very experienced and skilled PT, who helped me have a full recovery after I sought rehabilitation following a back injury. She provides an excellent home exercise program. Ursula actively listens and provides a true compassionate service! Highly recommended!!

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