INTRODUCTION

REMINDER- Do not push yourself too hard! A slow progression is key. Do not exercise for too long or do too many repetitions.

EXERCISE 1

Abdominal/Lumbar Training Supine Alt Knee Raise

•  Lie on back
•  Tighten abdominal muscles, visualize trying to push belly button under ribs
• Use your hands to help push belly button up under ribs if needed
• While maintaining abdominal tension, lift both legs up to 90 degrees with knees bent
• Strain one leg, keeping leg up off the floor, while keeping other leg bent
• Return this leg to the bent position, and repeat with the other leg
• Repeat this sequence

Special instructions:

• Maintain a proper lumbar position throughout the exercise; do not hold your breath
•  Perform three sets of 10 repetitions, once a day

EXERCISE 2

Lumbar Flx Crunches

• Lie on back with knees bent and hands clasped behind neck
• Raise shoulders up until they clear the floor, and return to start position for one set

For the other two sets:

• Raise left shoulder toward right knee; return to floor
• Lift right shoulder toward left knee; return to floor
• Perform three sets of 10 repetitions, once a day

EXERCISE 3

Lumbar Ext Prone Mid Level

• Lie face down with arms at side
•  Arch upward, raising shoulders and thighs off floor
• Return to start and repeat

Special instructions:

• Progress by holding for two to three seconds
• Perform one set of 10 repetitions, once a day
• ·Hold exercise for five seconds

EXERCISE 4

Lumbar Bridging Bilateral

• Lie on back with knees bent
• Lift buttocks off floor
• Return to start position

Special instructions:

• Maintain neutral spine
• Perform three sets of 10 repetitions, once a day

EXERCISE 5

Trunk Flx Supine with Ball

• Lie on back with knees bent, holding ball between arms and thighs as shown
• Press arms into ball special instructions
• Maintain neutral spine
• Perform one set of 10 repetitions, once a day
• Use ball
• Hold exercise for 10 seconds

EXCERCISE 6

Lumbar Alt Leg/Arm (Bird Dog)

• Begin on hands and knees
• Extend the right leg, while lifting the left arm
• Hold two to three seconds
• Return to start position, and repeat with left leg and right arm

Special instructions:

•  Maintain neutral spine; do not twist. Progress by placing weights on ankles and wrists
• Perform three sets of 10 repetitions, once a day