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Exercises To Rehabilitate And Strengthen The Lower Back

Exercises To Rehabilitate And Strengthen The Lower Back

Pelvic Tilt in Supine: 10 reps, 1 set

Lie on your back with both knees bent.
Flatten your back to floor.
Relax up.

Abdominal Hollowing: 10 reps, 5 sec hold, 1 set

Lie flat on back with spine in neutral position.
Begin by drawing navel down toward spine
Hold at final position.

Hip Flexor Stretch: 2 reps, 30 sec hold, 1 set

Kneel on your involved side.
Stretch your body forward.
Feel stretch in your hip/thigh.

Alternate, Opposite Arm & Leg Raise in Quadruped: 10 reps, 1 set

Start on your hands and knees.
Raise your right arm and left leg.
Lower then repeat with left arm and right leg.

Bridging, one leg straight: 10 reps, 1 set

Lie on your back with your left knee bent.
Extend your right leg and raise your hips.
Lower and repeat with left leg extended.

Side support on elbow with bent knees: 10 reps, 5 sec hold, 1 set

Align shoulders, spine and hips.
Stop when spine is straight and hold.
Stop when spine is straight and hold.

Side support on elbow with knees straight: 10 reps, 5 sec hold, 1 set

Align shoulders, spine and hips.
Lift pelvis off floor.
Stop when spine is straight and hold.

Piriformis Stretch in Sitting: 2 reps, 30 sec hold, 1 set

Bend your knee and place ankle next to straight leg.
Grab the side of your thigh.
Pull knee across body. Sit up straight.

Alternate Leg Raise in Quadruped: 10 reps, 1 set

Start on your hands and knees.
Extend right leg straight back.
Lower right leg then extend left leg.

Cat/Camel Stretch: 10 reps, 1 set

Start on hands and knees.
Arch back up toward ceiling.
Then sag back down toward floor.

Low Back Extension Stretch on Elbows: 10 reps, 1 set

Lie on your stomach with elbows at your side.
Press up on your elbows.
Hold the stretch.

Arm Raise, Alternate in Quadruped: 10 reps, 1 set

Start on your hands and knees.
Raise your right arm.
Lower then repeat with your left arm.

Straight Curl-up, Arms Reaching Forward 10 reps, 1 set

Lie on back with knees bent arms at side.
Curl up raising your shoulders off the floor.
Lower and repeat.

Bridging: 10 reps, 1 set

Lie on your back with your knees bent.
Lift your hips so your back is in a straight line.
Lower and repeat.

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Chris Tompson

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