Back Exercises - LEVEL I - Beginner

PAIN WITH TINGLING AND NUMBNESS RADIATING TO THE LEG MIGHT BE AN INDICATION OF A DISC HERNIATION. YOU SHOULD AVOID POSITIONS WHICH INCREASE LEG PAIN AND NUMBNESS.

ALMOST ALL BACK INJURIES ARE THE RESULT OF:

1)      POOR POSTURE AND POOR BODY MECHANICS WHEN BENDING AND LIFTING
2)      STRESSFULL LIVING AND WORK HABITS
3)      LOSS OF FLEXIBILTY AND DECLINE OF PHYSICAL FITNESS.

• These exercises are primarily stretching exercises.
• Stretching to the edge is proper. Increased pain is an indication the stretching of the muscles is improper.
• Stretching should NOT cause increased pain 10 – 15 minutes after the stretching is completed.
• Do the exercises 2 – 3 times a day.  

Prone on Elbows:
Rise up on the elbows as high as possible, keeping the hips on the floor.
Do not bend head backward.
Hold 5 seconds.
Rest 5 seconds.
Repeat 5 times.

Press-Up:
Press the upper body upward into the position shown, keeping the hips on the floor.
Keep the low back and buttocks relaxed.
Do not bend the head backward.
Hold 5 seconds.
Rest 5 seconds.
Repeat 5 times.

Pelvic Rotation:
Assume position on hands and knees.
Exhale and tighten the stomach muscles.
Push the lower back upward.
Do not move the mid-back.
Inhale and let the back sag.
Return to the neutral position.
Raise and lower the pelvis area only.
Hold 5 seconds.
Rest 5 seconds.
Repeat 5 times.

Back Stretch on all 4’s:
Begin on hands and knees.
Lean back towards your heels.
Keeping your hand placement, not moving your hands.
Hold 10 – 15 seconds.
Rest 5 seconds.
Repeat 5 times.

Hip Flexor Stretching:
Lie on your stomach.
Wrap strap around the ankle.
Pull the foot to the buttock.
Stretch until you feel slight pulling in low back.
Keep the hips on the floor.
Hold 10 – 15 seconds.
Rest 5 seconds.
Repeat 5 times.

Pelvic Tilt:
Lie on back with knees bent.
Exhale, tighten stomach, squeeze stomach, flatten the low back and tilt it under.
Arch back upward, pushing stomach upward, inhale, return to neutral position.
Hold 5 seconds.
Rest 5 seconds.
Repeat 5 times.

Lower Trunk and Neck Rotation Stretch:
Lie on your back, bending knees.
Keep back flat and feet together.
Rotate knees to left.
Rotate neck to right.
Alternate.
Hold 10 seconds.
Repeat 5 times.

This concludes the Beginner Level I and you may now continue on to the next Level II – Intermediate