Low Back/Core Exercises

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

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Office Hours

Monday:

10:00 am-7:00 pm

Tuesday:

10:00 am-4:00 pm

Wednesday:

10:00 am-7:00 pm

Thursday:

10:00 am-4:00 pm

Friday:

10:00 am-1:00 pm

Saturday:

10:00 am-12:00 pm

Sunday:

Closed