Low Back Rehabilitative Exercises

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1 Page 1 Head, shoulders, arms & feet on floor. Think of tightening your stomach and back muscles like a rope encircling your torso. Or, think of squeezing a penny with your belly button. Keep breathing throughout. Master this feeling before continuing. With stomach tight, slowly lift foot & hold 2 off ground for 3 sec. Alternate feet. Next, lift one foot then the other and hold for 3 seconds. Relax and repeat. Do not lift your head or arms or twist your torso. Master 10 Reps with Both Feet Before Advancing To Next Exercise Seated Transverse Abdominus Exercise With stomach tight (squeeze the penny & keep breathing), slowly lift one foot & hold 2 off ground for 3 sec. Lower slowly. Alternate feet. Remember, this is a torso exercise, not a leg exercise. Squeeze the penny! NOTE: Keep your torso straight. Don t lean back or to either side. Master 10 Reps with Each Foot Before Advancing To Seated Ball Exercise Seated Ball T. Abd. Exercise With stomach tight (squeeze the penny & keep breathing), slowly lift one foot straight up, & hold 2 off ground for 3 seconds. Lower slowly. Alternate feet. Remember, this is a torso exercise, not a leg exercise! NOTE: Hold the ball to either side of your hips. Keep your torso straight. Don t lean back or to either side. Always squeeze the penny. The presenter of this information disclaims any liability from and in connection with this program. If at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician. Transverse Abdominus Exercise

2 Page 2 Position yourself with feet wider than your hips, hands on your knees. Think of your hips as a gear, rolling forward on the chair. Roll forward, then relax, don t slouch. Repeat. While rolling your hips, think of squeezing your shoulder blades together in back. While rolling your hips and squeezing your shoulders, glide your head back so it is directly above your shoulders. Roll your hips, squeeze your shoulders, glide your head back, then relax into this position. Repeat. Master 10 Repetitions and Strive to Repeat Multiple Times Daily Torso & Balance Exercise( Birddog ) Position yourself on hands & knees, neck & back straight. Squeeze the penny throughout the exercise. Extend arm straight out, no higher than your shoulder. Hold for 3 seconds, keeping your torso still. Lower slowly and repeat. Switch arms. Extend leg straight out, no higher than your hip. Hold for 3 seconds, keeping your torso still. Lower slowly and repeat. Switch legs. Extend right arm and left leg at the same time, focusing on keeping your torso balanced and straight. Hold for 3 seconds, relax and switch arms and legs. Torso and Balance with Exercise Ball ( Birddog ) Position yourself chest on ball, knees shoulder-width apart, neck & back straight. Squeeze the penny throughout the exercise. Extend arm straight out, no higher than your shoulder. Hold for 3 seconds, keeping your torso still. Lower slowly and repeat. Switch arms. Do same with legs. Extend right arm and left leg at the same time, focusing on keeping your torso balanced and straight. Hold for 3 seconds, relax and switch arms and legs. Posture Retraining Exercise

3 Page 3 Elbows, knees and toes shoulder-width on floor. Imagine picking up a penny with your belly button. Keep your knees on the ground & tighten your torso until it is straight. Hold 3 seconds and release. Repeat. Imagine picking up a penny with your belly button. Lift up on your elbows and toes & tighten your torso until it is straight. Hold 3 seconds and release. Repeat. NOTE: Do not bend torso or straighten elbows. Master 10 Reps on Toes & Elbows Before Attempting Advanced Plank Exercise Advanced Floor Abdominal Plank Exercise Elbows, knees and toes shoulder-width on floor. Imagine picking up a penny with your belly button. Tighten your torso until it is straight, as above. While holding the penny and keeping torso straight, lift left foot 12 above ground and hold 3 seconds. Lower slowly and repeat with right foot. REMEMBER: This is a torso and balance exercise, not a leg exercise. Master 10 Advanced Floor Reps on Each Foot Before Advancing to Ball Exercise Start on hands and toes, belly on ball. Walk your hands forward, rolling on ball. Catch ball with your ankles. Advanced Ball Abdominal Plank Exercise Roll yourself on to ball as above, head facing floor, back and legs straight. While holding the penny and keeping torso straight, lift left foot 12 above ball and hold for 3 seconds. Lower slowly and repeat with right foot. REMEMBER: This is a torso and balance exercise, not a leg exercise. When finished, safely roll backwards off the ball instead of lowering your torso with your arms. Abdominal Plank Exercise

4 Page 4 Position yourself on your side, with your knees bent 90 degrees, torso and upper legs straight in line. Squeeze the penny in your belly button, then raise your hip off the ground so your torso is straight. Hold 3 seconds then release and repeat. Intermediate Side Bridge Exercise Position yourself on your side, with your knees, torso and upper legs straight in line. Squeeze the penny in your belly button, then raise your hip off the ground so your torso is straight. Hold 3 seconds then release and repeat. Switch to other side and repeat. ADVANCED: After holding 3 seconds, Lift upper leg & old, then release & repeat. Master 10 Reps on Each Side Basic Torso-Balanced Lunge Stand balanced, weight equally on both feet, with your back heel slightly off the floor. Imagine that you re carrying 2 full pails of water. Remember to squeeze the penny. Slowly lower your body, careful not to bend or spill any water from your pails. Both knees should bend, but not more than 90 degrees. Hold for 1-3 seconds, then rise and repeat Switch feet and repeat exercise. Weighted Torso-Balanced Lunge Stand balanced, weight equally on both feet, with your back heel slightly off the floor. Hold 5-10# weights in each hand, but imagine that you re carrying 2 full pails of water. Remember to squeeze the penny. Slowly lower your body, careful not to bend or spill any water from your pails. Both knees should bend, but not more than 90 degrees. Hold for 1-3 seconds, then rise and repeat. Switch feet and repeat exercise. NOTE: This is a torso and balance strengthening exercise, not simply a thigh-building exercise. Keep your balance and keep your waist tight, squeezing the penny. Master 10 Lunge Repetitions per Attempt Basic Side Bridge Exercise

5 Page 5 Stand balanced with your torso straight, feet wider than your shoulders and pointed slightly apart, hands on hips. Squeeze the penny in your belly button throughout the exercise. Imagining you have a tail, slowly squat straight down and dip your tail into a bucket of paint between your heels. Your knees should move in the same direction your feet are pointed. Hold for 3 seconds then rise slowly. Repeat. NOTE: Your knees should not bend more than 90 degrees. Do not bend at the waist or allow your tail to move back past your heels. Master 10 Torso-Strengthening Squat Repetitions per Attempt Abdominal Lifts Lie on your back; fingers cupping your ears, head raised, legs vertical with knees bent at 90 degrees. Remember to squeeze the penny throughout-don t relax. Slowly lift your chin so your shoulder blades leave the ground. Hold for one second, then slowly let the shoulders down. Keep your head off the ground at all times. This is not a curl; do not tuck your chin! Repeat to fatigue. NOTE: Do not allow your hips or knees to bend more than 90 degrees. Keep your feet and head off the ground at all times. Never twist your torso! Optional Increase Balance with an Abdominal Ball Exercise s:\shared files\shared documents\-office\forms\low back rehabilitative exercises.doc Torso-Strengthening Squats

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