Back Exercises - Level II – Intermediate

EXERCISES PRIMARILY STRETCHING WITH INTRODUCTION OF STRENGTHENING EXERCISES.

 One should not progress to Level II:

• Until the pain level decreases through out the day.
• You are still experiencing radiating pain, tingling, numbness and neither has decreased.
• Continue with the Level I exercises repeating 2 – 3 times daily along with the Level II exercises. 

Knees to Chest:
Pull both knees to your chest.
Keep head on the floor.
Stretch to the edge with no increased pain.
Hold 15 seconds.
Rest 5 seconds.
Repeat 3 – 5 times.

Hip Outside Thigh Stretch:
Lie on back, place left leg on the outside of the right knee.
Keep shoulders flat on the floor.
Pull left knee down toward floor with right hand.
Avoid over stretching.
Alternate legs.
Hold 10 seconds.
Repeat 3 – 5 times.

Hamstring Stretch:
Lie on your back at doorway.
Place the left leg on side of door, extend right leg through doorway, slide buttock towards wall.
Keep left leg straight.
Stay in pain free range.
Alternate legs.
Hold 1 minute.
Repeat 3 – 5 times

OR
Lie on your back.
Extend left leg upward.
Use belt or towel.
Keep left leg straight.

Bridging:
Lie on your back, hands at your side.
Exhale, complete pelvic tilt.
Push arms into floor.
Slowly lift trunk from floor.
Body is in line ankles with shoulders.
Stay in pain-free range.
Do not arch back.
Hold 10 seconds.
Rest 5 seconds.
Repeat 3 – 5 times.

Wall Slides:
Exhale, do pelvic tilt.
Keep head and back against wall.
Feet slightly wider than shoulder width.
Slowly lower buttock, sliding down wall until thighs are parallel to floor or until pain in back starts.
Slide up the wall keeping your back flat.
Hold 5 – 10 seconds.
Rest 5 seconds.
Repeat 5 times.

Trunk Stability – Unilateral Isometric Hip Flexion:
Lie on your back.
Exhale and tighten stomach (pelvic tilt).
Raise knee to outstretched arm.
Gently push, keep arm straight.
Keep head down and trunk rigid.
Hold 5 – 10 seconds.
Repeat alternate legs 5 times each.

Back Extension Standing:
Standing with hands on waist.
Bend backwards at the waist.
Avoid excessive bending.
Hold 5 seconds.
Rest 5 seconds.
Repeat 5 times.

You have now completed Intermediate Level II and you make continue on to Level III – Advanced