Low Back Strengthening

 

Strengthening - Low Back (Beginning - 20 min)
Workout Code: BPT4690 Enter your code at www.ChiroCare.com/Rehab to view and save your exercises online.



1.) Level I Abdominals
Repeat 15 Time(s)
Complete 3 Set(s)
Perform 1 Time(s) a Day
INSTRUCTIONS: Assume a back-lying position with both knees bent and your feet positioned flat on the floor. Backward tilt your pelvis by tightening your abdominal muscles and tucking your buttocks under. Hold this abdominal contraction as you slowly flex one hip to 90 degrees. Return this foot back to the floor and then slowly flex your other hip up. Do not release the abdominal contraction until the set is complete. Perform repetitions in a slow, controlled manner. Rest between sets.

2.) Dead Bug (Reciprocal Arms and Legs) Repeat 15 Time(s)
Complete 3 Set(s)
Perform 1 Time(s) a Day
INSTRUCTIONS: Assume a back-lying position with both knees bent and your feet positioned flat on the floor.Backward tilt your pelvis by tightening your abdominal muscles and tucking your buttocks under.Slowly raise one arm and your opposite knee. As you lower back to the start position, slowly raise your other arm and opposite knee. Do not release the abdominal contraction until you have completed the entire set.Perform repetitions in a slow, controlled manner; rest between sets.

3.) Supine Double Leg Bridging
Repeat 15 Time(s)
Complete 2 Set(s)
Perform 2 Time(s) a Day
INSTRUCTIONS: Assume a back-lying (supine) position with knees bent and feet flat on the floor. Brace your lower torso muscles, slowly lift your buttocks and squeeze them together and hold (isometrically) for 2-3 second repetitions. You should feel this primarily in your buttocks and low back region. Take the appropriate rest in between sets.

4.) Supine Single Leg Bridging (Opposite Knee Extension)
Repeat 15 Time(s)
Complete 2 Set(s)
Perform 2 Time(s) a Day
INSTRUCTIONS: Assume a back-lying (supine) position with knees bent and feet flat on the floor. Brace your lower torso muscles, slowly lift your buttocks and squeeze them together and hold this static bridge position. Begin by extending one knee straight and then flexing it to complete each repetition. Try not to rest this foot down or lower your buttocks from the elevated position until you have completed the entire set. Perform a full set on one side, switch sides, and then take the appropriate rest.
5.) Quadruped Arm Raise
Repeat 10 Time(s)
Complete 3 Set(s)
Perform 1 Time(s) a Day
INSTRUCTIONS: Assume a quadruped, or hands and knees position. Maintain a neutral lumbar spine with abdominals braced. Reach up and forward with one arm (thumb up) and hold for 2-3 seconds. Place cuff weights around your wrist for a greater challenge. Perform a full set on one side first or alternate sides if desired.

6.) Quadruped Alternate Hip Extension Repeat 10 Time(s)
Complete 3 Set(s)
Perform 1 Time(s) a Day
INSTRUCTIONS: Assume a quadruped, or hands and knees position. Maintain a neutral lumbar spine with abdominals braced. Extend one leg back to a parallel position with the floor and hold for 2-3 seconds, then alternate sides. Place cuff weights around your ankles for a greater challenge. Take the appropriate rest between sets.
7.) Side Bridge (Knees Flexed)
Repeat 4 Time(s)
Hold 30 Seconds
Perform 1 Time(s) a Day
INSTRUCTIONS: Assume a quadruped, or hands and knees position. Maintain a neutral lumbar spine with abdominals braced. Extend one leg back to a parallel position with the floor and hold for 2-3 seconds, then alternate sides. Place cuff weights around your ankles for a greater challenge. Take the appropriate rest between sets.
8.) Prone Diagonal Hip Extension
Repeat 10 Time(s)
Complete 3 Set(s)
Perform 1 Time(s) a Day
INSTRUCTIONS: Assume a front-lying position on the floor or therapeutic table. Externally rotate a single leg and lift it in a diagonal direction up and slightly out to the side. Make sure the exercise is performed in a slow, controlled manner. Place cuff weights around your ankle for a greater challenge. Perform a complete set on one side and then switch. Powered by



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