The McKenzie Side Glide is an effective technique to reduce low back pain and redicular symptoms. This video tutorial is courtesy of Release Physical Therapy, Washington DC. All rights reserved. For more videos, tips and resources visit [ Ссылка ].

1) Stand with your body perpendicular to a wall with your feet about 12-18 inches away from the wall. The painful side of your back or leg should be away from the wall (unless told otherwise by your health care provider).

2) Bend your elbow that is close to the wall and tuck it into your side.

3) Lean your shoulder against the wall.

4) Place your hand against the hip farthest from the wall.

5) Slowly press your hips towards the wall so that they glide under your rib cage.

6) Hold the end position for 2-3 seconds, then slowly release to starting position.

7) Once you complete 10 repetitions of the side gliding exercise, step away from the wall .

Remember to monitor your symptoms as you perform the side gliding exercise. Centralization of your pain to your back is the desired response. If your pain is decreasing in your leg and thigh and is increasing in your low back, continue with the McKenzie Side Gliding exercise.

For more videos visit Release Physical Therapy Washington DC's blog, [ Ссылка ].

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