STENOSIS

from page 23

The following exercises can be performed at home, laying down, to reduce pressure on the spine:

• Knee-to-chest stretch: pull both knees toward the chest, hold 10 seconds, repeat 10 times.

• Pelvicbridge(hiplift):lifthips into a straight line, hold 5-10 seconds; perform five sets of 20 repetitions.

• Lowertrunkrotation:rotate bent knees gently side-toside; repeat 10-15 times.

• Prone leg lifts: lift one leg behind you while lying facedown; repeat 15 times on each side.

• Supine“walking”:lieonyour back and alternately lift each leg as though walking.

• Pelvic tilts: tilt pelvis gently by 20-30 degrees like a slow pendulum; perform five sets of 20 repetitions.

A combination of acupuncture, manual therapy, targeted herbal support, and western diagnostics often provides the best outcome in managing and preventing further progression of the spinal stenosis.

—Yeung H. Kwon, L.Ac, O.M.D, Ph.D.