Back Exercises - Level III – Advanced

Exercise emphasis on pelvic stabilization and trunk strengthening.

• One should not progress to this level until leg pain is diminishing and back pain is subsiding.
• Breathing is important, exhaling on the exertion part of the exercise and inhaling on the relaxed stage of the exercise.
• Repeat each exercise 5 times and increase repetitions weekly to maximum number indicated in each exercise. Also, repeat level I and II exercises 2 – 3 times. Exercise daily.

Do not strain to complete the exercise, do the exercise slowly, no fast jerking or snapping (remember the muscles are like rubber bands).

Curl-up Crunches
Lie on your back, legs on ball or chair.
Exhale, do pelvic tilt.
Raise head / shoulders.
Do slowly, do not strain.
Keep low back on floor.
Hold 5 seconds.
Rest 5 seconds.
Repeat 5 times.
Progress to 25 times.

Arm and Leg Extension – Prone
Lie on stomach.
Raise right arm and left leg.
Keep hips on floor, do not rotate hips.
Hold 5 seconds.
Repeat 5 times.
Progress to 10 times.

Arm and Leg Extension – on 4’s
Begin on hands and knees.
Lift right arm and left leg.
Exhale, do pelvic tilt, do not rotate hips, do not arch back.
Alternate arms and legs.
Hold 5 seconds.
Repeat 5 times.
Progress to 10 times.

This level of exercises is for individuals having completed Level II and desire to improve their flexibility further. These exercises should not be attempted by individuals who have had back problems in the past 30 – 60 days.

Hamstring Stretch (Advanced)
Stand upright with one leg raised and resting on an elevated surface.
Exhale, keeping both legs straight and hips squared.
Extend your lower back.
Bend forward from the waist.
Lower the trunk onto the thigh.
Hold the stretch 15 seconds.
Repeat with the opposite leg.

Trunk and Hamstring Stretch (Advanced)
Assume a squat position, hands resting on the floor.
Exhale, slowly extend the knees.
Hold the stretch 15 seconds.

Trunk Stretch (Advanced)
Stand upright, legs straddled.
Back of the heels six inches from the wall.
Interlock the hands behind the head.
Exhale, keep both legs straight.
Extend the upper back.
Bend forward at the waist.
Lower the trunk towards the thighs.
Position the buttocks against the wall.
Feel pelvis rise as you lower down.
Hold the stretch 15 seconds.
Repeat 2 – 3 times.

Trunk and Hip Adductor Stretch (Advanced)
Assume a squat position.
Feet 12” apart and toes turned slightly out.
Place elbows on inside portion of both upper legs.
Exhale, slowly push legs outward with elbows, feet must be flat on the floor.
Hold the stretch 15 seconds.
Repeat 1 – 2 times.

Trunk Side Stretch and Leg Stretch (Advanced)
Assume the stretch position.
Raise one leg on a supporting surface.
Raise the hands overhead, interlock the hands.
Exhale, bend sideways.
Lower the trunk toward the raised thigh.
Keep the legs straight.
Hold 15 seconds.
Repeat with opposite side.

Side Bending Stretch (Advanced)
Stand upright, feet together, your side facing a wall, about an arm’s length away.
Place one hand on the wall, the other hand on the back of hip joint.
Exhale, keep the legs straight.
Contract the buttocks.
Rotate hips slightly forward in toward the wall.
Hold 15 seconds.
Repeat doing the opposite side.

Side Bending Stretch (Advanced)
Stand upright, hands at side.
Exhale, slowly flex the trunk laterally, toward right side, try to touch left heel with both hands.
Hold 15 seconds.
Repeat with opposite side.

Upper Trunk and Back Stretch (Advanced)
Stand upright, feet together.
About 3 feet from a supporting surface approximately to shoulder height.
Keep arms and legs straight.
Bend at waist, flatten back.
Grasp supporting surface with both hands.
Extend the shoulders and press down on supporting surface to produce an arch in your back.
Hold for 15 seconds.
Repeat 2 times.