Practice the skills and exercises shown by your therapist in this session. You'll be asked to demonstrate them during your next clinic visit. If you have pain or problems while practicing, your therapist can help at your next Drill Time.

Demonstrate

You may have been shown some or all of the items listed below. Go over them with your therapist to make sure you're doing them safely and correctly.

Engaging the Relaxation Response

• Breathing
• Relaxing
• Meditating
• Focusing

Making a Plan

• Identify ways to actively pursue lifelong spine health.
• Find programs and services in your location.
• Complete the form called Making a Plan.

Practice

Use this list as a reminder of the skills and exercises you'll be practicing. Practice only the skills and exercises shown by your therapist. Don't create your own exercises or go on to the next level without talking to your therapist.

Rearranging the Workstation

• Adjusting your work bench
• Adjusting your chair

Work Postures

• Standing
• Driving
• Taking mini-breaks

Work Fitness

• Wellness
• Physical fitness

Symptom Awareness

• Reporting problems early

Special Situations

• Shoveling
• Care giving

Self-Care

• Applying heat or cold
• Stretching
• Walking
• Positioning
• Relaxing

Exercises

• Core exercise
• Strength and conditioning exercise
• Aerobic exercise
• Home program