hey everybody it's doctor Jo and today
I'm going to show you some stretches and
exercises for facet joint syndrome let's
get started
just climb alert disclaimer board so the
facet joints are the little joints in
your spine that help it bend and twist
so not where the vertebrae are but the
little joints on the back so when those
are inflamed and irritated it makes
really painful to twist and Bend and do
things like that so we're going to start
off with some stretches on our back my
sock is falling off and just to start
off we're going to do a simple knee to
chest stretch so this is the one where
you want to grab underneath some people
grab on top but if you happen to have
any knee issues make sure you grab
underneath and then just pull your knee
towards your chest as far as you
comfortably can and hold that stretch
for about 30 seconds and then after the
30 seconds switch sides hold that
stretch nice big pull you should feel it
underneath that lower back area a little
bit and then do that three times on each
side
then you're going to go into some pelvic
tilts the pelvic tilts are the ones
where you want to kind of flatten out
your back tighten up those core muscles
almost like I like to call it when
you're fake laughing when you go hahaha
and those muscles tighten up but you
want actually movement in the pelvis so
if you're just squeezing and it's not
going anywhere that's not quite the
movement you want to actually tilt it
back and flatten out your back so it's
almost like if someone had their hands
there or your hands you're trying to
squish it into the ground so hold that
for about three to five seconds and then
do ten of those then you're going to go
up into a bridge so just bringing your
hips up until your body's pretty flat in
the air so coming up and then when you
come back down come back down nice and
slow that's the important part almost
one segment at a time so you're really
stretching out those facet joints as you
go and
same thing coming up nice and controlled
slow coming up and then slowly coming
back down so same thing do about ten of
those to start off with now we're going
to flip over and go into a child's pose
so with the child's pose spread your
knees out just a little bit so you can
come down put your arms out in front of
you and just take your bottom down
towards your heels and then come down as
low as you comfortably can you might not
be able to get quite as far as me if
you're not as flexible but go down as
far as you comfortably can and hold it
for about thirty seconds and then come
back up and then do three of those the
next one is going to be a little bit of
a rotation stretch but you want to
stretch the upper part of your body
versus when you're lying down and you're
rotating your legs this time we're going
to rotate our arms so you're going to be
in this quadrupeds ition and then take
your arm and bring it underneath and
pull through so you're rotating that
upper body to get up stretch and for
this one you can just hold it for about
three to five seconds and then come up
and then rotate the other way so going
about three to five seconds doing five
on each side now we're going to go into
some quadrupeds exercises and you can
start off pretty slow just doing
maybe the arms first but make sure your
shoulders are pretty much in line with
your hands so you don't want it way out
there's a hair or you don't want it way
under you want it you know pretty
straight up and down to protect your
shoulders and then you can start off
with something easy by just doing the
arms kind of alternating back and forth
keeping your back nice and flat so it's
not sagging down it's not coming up and
then you can just do your legs
a kick out alternating back and forth
just maybe doing about ten on each side
and then if those become pretty easy
then you can do opposite arm opposite
leg so some people call this the bird
dog but trying to keep your fat pretty
flat like there was something on it you
wouldn't want it to fall off so you're
not leaning over one way or the other
you're really working on those core
muscles and then the last stretch is
just the cat stretch so still on all
fours and you're going to arch your back
up and tuck your chin in just like a cat
stretching and then hold this one for
about 15 to 20 seconds and do five of
those so big hold getting that been
getting that movement in those joints
and then coming back down so there you
have it those are your stretches and
exercises purpose set joint syndrome
counting questions leave them in the
comments section if you'd like to check
out some other videos go to
askdoctorjo.com and remember be safe
have fun and I hope you feel better soon