LOW BACK
Back extension continued...
This next group is a more
advanced stretch effecting the
same muscle groups but just
more extense
This next group is a more
advanced stretch effecting the
same muscle groups but just
more extense
4-D
2.
6-A
5. Back Extension
1. Lie on Belly with a 2 inch towel roll under
forehead
2. Tighten buttocks together and raise one
leg and opposite arm
3. Hold__seconds, ___reps,__ times a day
You can do this exercise with the opposite
arm and leg or the arm and leg on the
same side
1. Lie on Belly with a 2 inch towel roll under
forehead
2. Tighten buttocks together and raise one
leg and opposite arm
3. Hold__seconds, ___reps,__ times a day
You can do this exercise with the opposite
arm and leg or the arm and leg on the
same side
(2) Back Rotation
1. Lie on back with knees bent and feet together,
arms crossed across chest or out to the side.
2. Rotate knees to the (r or l) sideas you turn your
head in the opposite direction, until you feel a stretch.
3 Hold __seconds,__repitions, __timmes per day.
1. Lie on back with knees bent and feet together,
arms crossed across chest or out to the side.
2. Rotate knees to the (r or l) sideas you turn your
head in the opposite direction, until you feel a stretch.
3 Hold __seconds,__repitions, __timmes per day.
7.
| E X E R C I S E S |
(1) Leg and Hip Extension
1. Lie on back
2. Pull (rt or lft) knee to chest
3. Straighten out knee and
hold__seconds
4. ___repitions,___times per day
1. Lie on back
2. Pull (rt or lft) knee to chest
3. Straighten out knee and
hold__seconds
4. ___repitions,___times per day
4. Back Extension
1. Assume position as shown
in figure A
2. Straighten arms to press
trunk upward, letting hips sag
toward the floor as in figs. B & C
3. Hold__seconds
4. __repitions,__times per day
1. Assume position as shown
in figure A
2. Straighten arms to press
trunk upward, letting hips sag
toward the floor as in figs. B & C
3. Hold__seconds
4. __repitions,__times per day
3. Pelvic Extension
1. Lie on your back with knees bent
2. Pushing back on your shoulders with your feet.
3. Hold for __seconds3
1. Lie on your back with knees bent
2. Pushing back on your shoulders with your feet.
3. Hold for __seconds3
These two exercises ( F & G)are
advanced but are excellent for
severe lower back spasms
advanced but are excellent for
severe lower back spasms
6. Back Extension and Flexion
1. Assume the position in figure A
2. Let your belly hang for 1 or 2 secs while
breathing in.
3. Arch your back (like a cat) for 3 or 4 secs
while breathing out. fig.B
1. Assume the position in figure A
2. Let your belly hang for 1 or 2 secs while
breathing in.
3. Arch your back (like a cat) for 3 or 4 secs
while breathing out. fig.B
1.
3
.
.
4-A
4-B
4-C
4-E
4-F
4-G
5.
6-B