Lower Back

Stretches

 

Seated_Pirformis_Stretch

Sit on a chair and place the ankle of one leg on top of the knee of the opposite leg. Then grab the knee and gently lean into the knee twisting the torso towards that knee. 

 

Posterior_Longitudinal_Stretch_I  Posterior_Longitudinal_Stretch_II

This is to be performed with the assistance of a wall or door frame. Place the ankle closest to the wall on top of the opposite knee. Then turn the torso towards the elevated knee and grab the door frame. You should feel a stretch in the glut and across the back on the opposite side.

 

Cat Camel

Start off by rounding the back like a cat. Then arch the back like a camel. Avoid extreme end – range positions with both movements. It is designed to be performed comfortably without any tension at the end range of either movement.

 

McKenzie_Position_I McKenzie_Position_II  Cobra

Position one is laying on your stomach with your chin resting on the fists. Position two is resting on the elbows. Position three is having the palms on the floor with the elbows extended. Make sure to keep the pelvis in contact with the floor during position three.

 

nerve_root_flossing_I nerve_root_flossing_II

Position one is approximate the chin to the chest, around the back and bend the knee in the leg that is painful. Then look up at the ceiling, extend the mid back and extend the painful leg.

 

House_Same_Side

Lay on the back with one leg bent and the hand of the same side in contact with the knee. Gently push 50/50 from the knee and hand. You should feel the abdominals contracting. Maintain contact between the low back and the floor at all times. 

 

House_X

Lay on the back with one leg bent and the hand opposite that side in contact with the knee. Gently push 50/50 from the knee and hand. You should feel the abdominals contracting. Maintain contact between the low back and the floor at all times.

 

Deadbug_I  Deadbug_II

Lay on the back with the arms and knees bent. Then drop one arm backward and the opposite leg at the same time. Avoid rotating the trunk throughout the movement. Return to the starting position and then repeat.

 

McGill_Curl_up_I McGill_Curl-Up_II

Lay on the floor with the hand tucked under the low back, one knee bent and the other straight. Then make a double chin and lift the entire trunk off the floor. Do not curl the back, keep it straight. Only go about 6-8 inches off the floor.

 

SI_Abduction_

Lay on the back with both hips bent and knees flexed. Then place the hands on the outside of the knees. Push the knees outwards into the hands and resist with the hands 50/50. Hold for about 3-5 seconds.

 

SI_Obliquity

Lay on the back with the knees bent. On one side, place the hand on top of the knee and then push up with the knee and down with the hand. On the other side, place the hand under the thigh, and push down with the thigh and pull down with the leg. Hold for about 3-5 seconds.

 

SI_Opposites

Lay on the back and place the hand on top of the knee on one side. Push down on the hand and push the knee into the hand 50/50. With the other leg, push the foot into the ground, lifting the pelvis off the floor. Make sure there is no torquing of the trunk throughout the movement.

 

Planks

Hold the body up with the forearms and toes. Do not let the low back arch down excessively and do not round the upper back. The body should be perfectly straight. Hold for as long as possible.

 

Side_Plank_Intro

Lay on the side, with the forearm supporting the body weight. Then push up on the forearm lifting the pelvis off the ground and hold for as long as possible.

 

Opposites_I

Start in the four-point position. Reach out with the arm and extend the opposite leg as if you were dragging the toes across the ground. The finishing position of the body should be a completely straight line. Avoid any twisting of the trunk during the movement. Return to the starting position and repeat on the other side.

 

Supine_Bridge

Lay on the back with the feet on the floor, then squeeze the glutes together lifting the pelvis off the floor. The upper thigh and trunk should be straight. Avoid arching the low back during the movement. Hold for 3-5 seconds.

 

Supine_Bridge_One_Foot

Lay on the back with the feet on the floor, then squeeze the glutes together lifting the pelvis off the floor. The upper thigh and the trunk should be straight. Avoid arching the low back during the movement. Then straighten one leg while one foot stays on the ground. Avoid twisting the trunk during this movement. Hold for 3-5 seconds.

 

Exercise_Ball_Wall_Squats  Exercise_Ball_Squats_II

Stand with the exercise ball behind the back. Then drop down into the squat position maintaining a neutral spine throughout the movement.

Advanced Exercises

 

Standing_Trunk_Rotations Trunk_Rotations_II

Stand with the theraband clasped in both hands. Make sure the theraband is anchored safely and rotate the trunk away from where it is anchored, do not use the arms.

 

Exercise_Ball_Toss_I

Pass the exercise ball between the feet and hands.

 

Exercise_Ball_Windshield_Wiper  Exercise_Ball_Windshild_Wiper_II

Start with the exercise ball on one side and the legs on the opposite side, then rotate in a windshield wiper fashion.

 

Exercise_Ball_Windshield_Wiper  Exercise_Ball_Windshild_Wiper_II

Start with the foam roller underneath the spine in a parallel fashion and the arms raise up holding a medicine ball. Then brace the abdominals and lower the medicine ball overhead.

 

Side_Planks_I

Support the body weight on the downside forearm, then lift the upside leg in the air. Make sure the body is completely strait throughout the movement.

 

Bird_Dog_III

Begin the movement in the quadruped position, then extend one leg behind and then reach out to the side with the opposite arm.

 

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