5. D iagonal Sit-Up: Lie on back with knees bent and feet 1. P elvic Tilt: Lie on your back with knees bent and feet flat. flat. Assume the pelvic tilt position. Do a partial sit-up Tighten stomach muscles to flatten back against the floor. with the left hand reaching for the right knee. Hold 5 Hold for 5 seconds, then relax. Repeat 10 – 20 times. seconds and relax. Repeat in the opposite direction. Begin with 10 repetitions on each side, add 1 per day to each side as strength improves. 2. S ingle Knee to Chest: Lie on your back with knees bent and feet flat. Using both hands, grasp one leg, below the knee, and pull to the chest. Hold 5 seconds and relax. Repeat with the other leg. Perform 5 – 10 times for each leg. “ 6. B ent Knee Roll: Lie on back with knees bent and feet flat. Gently roll knees to one side. Hold for 10 seconds. Return to starting position and roll to opposite side. Repeat 10 – 20 times on each side. Thank you just doesn’t seem adequate to express my gratitude for the difference The Spine Center has made in my life. 3. D ouble Knee to Chest: Lie on back with knees bent and It’s the difference between living feet flat. Using hands, bring one knee to chest, then the other. Hold for 5 seconds. Lower one leg at a time. and alive. Thank you for your Maintain Pelvic Tilt (see #1) while lowering leg. Repeat 5 – 10 times. continued dedication to helping those who have lost hope! LOWER 7. Bridging: Lie on back with knees bent and feet flat. Lift ” BACK EXERCISES buttocks off of floor, as high as tolerable and hold for 5 seconds. Slowly lower and relax. Repeat 5 – 10 times. www. t he sp i ne c e nter.c om 4. P artial Sit-Ups: Lie on back with knees bent and feet 561- 630- 3870 flat. Assume Pelvic Tilt position. With arms out in These exercises are used to control or front of you, tuck chin and curl upper body up to clear improve low back pain. They should be shoulder blades off of floor. Hold 5 seconds and relax. 11621 Kew Gardens Ave, Suite 101 Begin with 10 repetitions, add 1 per day as strength done 3 – 5 times a day to provide maximum improves. Palm Beach Gardens, FL 33410 benefit. These exercises are best done 681 SW Port Saint Lucie Blvd on a firm surface such as a floor or Port St. Lucie, FL 34953 firm bed. If any of these exercises aggravate your condition, they should be stopped for that session. 8. P rone on Elbows: Lie on your stomach. Raise up on 11. T horacic Extension: Lie on stomach with arms at side. 14. O pposite Arm Leg Lift on Hands & Knees: On hands 17. S tanding Back Bends: Stand upright with hands on your forearms and relax for 2 minutes. Allow back Keep chin tucked into chest, forehead resting on floor and knees, lift left arm as you lift the right leg (straight) lower back. Bend backward as far as comfortable. to sway. Increase time by 1 minute per day up to 10 or table. Lift upper body off of floor, keeping chin as a “bird dog on point.” Maintain a flat back and level Hold 5 seconds and relax. Repeat 5 – 10 times. minutes maximum. tucked in. Hold 5 seconds and relax. Repeat 10 times, hips. Repeat with alternate arm and leg. Repeat 10 adding 1 repetition per day as strength improves. times for each arm, adding 1 repetition per day as strength improves. 9. P ress Up: Lie on your stomach. Place hands flat on 12. P rone Leg Lift: Lie on stomach. Raise leg, from hip, 15. C at – Horse: On hands and knees. Slowly arch your 18. W all Slides: Stand with back to a wall, feet shoulder table or floor at shoulder level. Push up while keeping with knee straight, 4 – 6 inches off of floor or table. back up as far as tolerable while tucking chin to chest. width apart and 6 – 10 inches from the wall. Lean hips on the floor or table, allowing back to sway. Hold Hold 5 seconds and relax. Repeat with opposite Hold this position for 5 seconds. Slowly let back sink back against the wall. Slide down into a sitting for 5 seconds and relax. Repeat 5-10 times. leg. Repeat 10 times, adding 1 repetition per day as into a “sway back” position, while lifting head level with position, flattening back against wall. Hold sitting strength improves. back. Hold this position for 5 seconds. Repeat 30 times. position for 10 seconds and return to standing position. Repeat 10 times, add 1 repetition per day as strengths improves. 10. P rone Arm Lift: Lie on stomach with arms reaching 13. O pposite Arm Leg Lift: Lie on stomach with arms 16. S tanding Side Bends: Standing up straight, bend to 19. F ire Hydrant: On hands and knees, lift right leg out above and next to your head. Lift one arm off of reaching above and next to your head. Lift the left side as if sliding hand down the outside of your leg. to the side with knee bent. Hold for 5 seconds and the table or floor and hold for 5 seconds. Return to arm as you lift your right leg. Hold them straight for Alternate to opposite side. Repeat 5 – 10 times repeat with opposite leg. Repeat 10 times for each the beginning position. Repeat with alternate arm. 5 seconds and relax. Repeat with alternate arm and each side. leg, adding 1 repetition per day as strength improves. Repeat 10 times for each arm, adding 1 repetition per leg. Repeat 10 times for each arm, adding 1 repetition day as strength improves. Progress to lifting per day as strength improves. both arms together as strength improves.
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