First of all, in all the exercises, hold the designated procedure/position for 20 seconds. Secondly, repeat the procedure on the opposite side for the same amount of time. In the normal, healthy spine, both sides will function without muscle spasm or weakness. All ages can participate in this self-test.

Test #1 & #2 - Left and Right Lumbar Lateral Flexion Maneuver: Stand against a wall with your feet shoulder-width apart. Bend at the waist as far as you can to your left. Keep your head, shoulders, and buttocks against the wall throughout this maneuver. Don't let your right foot leave the ground. Do not let your hips sway to the right side. Hold position for 20 seconds. Repeat bending to the right side. (see Figure 1)


Figure 1

Test #3 & #4 - Left and Right Lateral Lumbar Flexion Combined with a Left Forward Hip Rotation: Step One - Stand against the wall with your feet shoulder-width apart. Bend to your left side at the waist as far as you can. Keep your head, shoulders, and right buttock against the wall throughout the maneuver. Step Two - Now rotate your left hip forward as far as you can. Make sure your shoulders stay against the wall and your knee stays locked and back against the wall through-out the maneuver. Repeat the entire exercise for the right side. (see Figure 2)

Figure 2

Test #5 & #6 - Left and Right Lying Down Hip Drop Maneuver Stretch. Step 1 - Lie down on your back on a firm surface with your arms at your side and both legs straight. Step Two - Point the toes of your left foot toward your head and relax your left leg. Step Three - Now, concentrate on moving your left hip downward. Your entire relaxed leg and foot will move inches further than your opposite foot. Relax your right hip, as all muscle action occurs on the left side. Remember to hold for twenty seconds and then repeat all steps using the right leg and hip. (see Figure 3)

Figure 3

1.  Difficulty moving a spinal section to the end-point, range of motion (R.O.M.).
2. Pain in a spinal section before reaching the end-point.
3. Difficulty holding a spinal section at the end-point R.O.M. for 10 seconds.
4. Weakness while holding a spinal section at the end-point R.O.M.
5. Sharp, piercing pain (especially radiating or darting pain) during any procedure.
6. Dizziness, light-headed or loss of balance during any procedure.
7. Pain, numbness or weakness in the arms or legs during the procedure.
8. Nausea or sense of vomiting during a procedure.
9. Spinal muscle spasm or cramping during any procedure.
10. A locking of the spine during any procedure.
11. Difficulty returning to the neutral starting position during any procedure.
12. Any difference in feeling, sense, range of motion or ability to hold the end-point position from right side to left side testing. Normally, both sides should function exactly the same without any ill effect.

You are considered a candidate for professional spinal examination by an A.S.B.E. spinal specialist if, during testing, you experience any of the above danger signs. If your problems are not chiropractic-oriented, you will be referred to a practitioner who can help.

If you feel pain, experience dizziness, nausea or any other symptom, STOP immediately!

Dr. Gary Golembiewski, D.C, F.A.S.B.E., B.C.A.O.
90 Spring Valley Rd.
Park Ridge, NJ 07656
(201) 476-9191