Double Knee to Chest. Lying on back with knees slightly bent. Hug both knees to chest

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Cleopatra Harris
5 years ago
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1 Double Knee to Chest Lying on back with knees slightly bent Hug both knees to chest

2 Flexion on the Gymnic Ball Lying on stomach over ball Drape body over ball and relax Roll back and forth to stretch out spine

3 Cat Stretch On floor on hands and knees Let head relax down, suck stomach muscles in toward spine and arch spine up

4 Lumbar Extension 1/2 Lying on stomach, use elbows and hands to raise upper body off the floor keeping pelvis in contact with the floor Keep buttocks relaxed and allow back to sag

5 Lumbar Extension Full Lying on stomach, using your arms, raise upper body off the floor keeping pelvis in contact with the floor Keep buttocks relaxed and allow back to sag

6 Abdominal Hollowing Tighten stomach in as if to be bringing belly button to the spine. Bottom of rib cage should be flush with Abs. Hold for 10 seconds Should feel stomach muscles tighten 2 inches inside pelvic bone 3 Sets of 10 reps with 2 seconds between each rep and 30 second rest between each set Can also be performed seated or standing

Pelvic Tilts Supine Lying on back, knees bent, feet flat on the floor Slowly rock pelvis backward to press small of back into the floor Then slowly rock pelvis forward to

7 Pelvic Tilts Supine Lying on back, knees bent, feet flat on the floor Slowly rock pelvis backward to press small of back into the floor Then slowly rock pelvis forward to push sacrum into floor allowing back to arch 3 Sets of 10 reps with 2 seconds between each rep and 30 second rest between each set Can also be performed seated or standing LEVEL 1

Slowly straighten one leg out and raise the opposite arm over head to the floor

8 Dead Bug Lying on back with feet in the air, knees bent to 90 degrees and arms straight up in front. Slowly straighten one leg out and raise the opposite arm over head to the floor Maintain abdominal hollowing 10 reps with 2 second rest between reps Hold at end point for 4 seconds 3 sets with 30 second rest between each set

Bridge Lie on back with knees bent and feet flat on the floor From a pelvic tilt position and maintaining abdominal hollowing, squeeze buttocks and slowly raise pelvis

9 Bridge Lie on back with knees bent and feet flat on the floor From a pelvic tilt position and maintaining abdominal hollowing, squeeze buttocks and slowly raise pelvis off the floor Shoulder blades should remain on the floor 10 reps with 2 second rest between reps Hold at end point for 4 seconds 3 sets with 30 second rest between each set

10 Bridge March Holding a bridge position, maintain pelvic tilt and abdominal hollowing Slowly raise one foot off the floor keeping pelvis level Alternate 10 reps on each leg with 2 second rest between reps Hold at end point for 4 seconds 3 sets with 30 second rest between each set

Bridge Leg Extension Holding a bridge position, maintain pelvic tilt and abdominal hollowing Slowly raise and extend one leg out until it is straight,

11 Bridge Leg Extension Holding a bridge position, maintain pelvic tilt and abdominal hollowing Slowly raise and extend one leg out until it is straight, keeping pelvis level Alternate 10 reps on each leg with 2 second rest between reps Hold at end point for 4 seconds 3 sets with 30 second rest between each set

with floor Alternate 10 reps on each leg with 2 second rest between

12 Leg Extension Quadriped On hands and knees, maintain abdominal hollowing and keep back flat Extend one leg behind until parallel with floor Alternate 10 reps on each leg with 2 second rest between reps Hold at end point for 4 seconds 3 sets with 30 second rest between each set

Return to floor and repeat with opposite leg 10 reps on each leg with 2 second

13 Bridge on the Ball with Marching From a bridge position, keep pelvis stable and maintain abdominal hollowing Slowly raise one foot off the floor as if to march Return to floor and repeat with opposite leg 10 reps on each leg with 2 second rest between reps Hold at end point for 4 seconds 3 sets with 30 second rest between each set

the floor Keep shoulder blades on the floor 10 reps with 2 second rest

14 Bridge Supine on Ball Lying on back with heels on ball and knees straight Press heels into ball and squeeze buttocks to raise pelvis and low back off the floor Keep shoulder blades on the floor 10 reps with 2 second rest between reps Hold at end point for 4 seconds 3 sets with 30 second rest between each set

Back Extensions on Ball Lying on stomach over the gym ball, place hands on upper back Raise upper body until shoulders are level with hips (rib cage just off the

15 Back Extensions on Ball Lying on stomach over the gym ball, place hands on upper back Raise upper body until shoulders are level with hips (rib cage just off the ball) Squeeze buttocks and push pelvis into ball 10 reps with 2 second rest between reps Hold at end point for 4 seconds 3 sets with 30 second rest between each set

16 Cross Crawl Standing Standing, bring one hand to opposite knee, meeting in the mid-line Return to starting position and alternate

17 Pelvic Tilts on the Ball Sitting on the gyminic ball perform a pelvic tilt

18 Sit and Bounce on the Ball Maintain perfect posture in a controlled bounce

19 Cross Crawl Behind Body Standing, bring one hand behind the body to touch opposite foot Return to starting position and alternate

20 March Seated on the Ball Maintain perfect posture and march Bouncing may be added later

21 A-P Rock Keeping fingertips on a chair or wall for support, step onto board with one foot. Keeping eyes straight forward raise opposite foot onto board With control slowly rock back and forth

22 Lateral Rock Keeping fingertips on a chair or wall for support, step onto board with one foot. Keeping eyes straight forward raise opposite foot onto board With control slowly rock side to side

23 Cross Crawl Seated on Ball Sitting tall on ball, with control, raise one arm overhead while at the same time raising opposite knee

24 SPECIFIC POSTURAL EXERCISES Head Retraction - Seated Sit straight in a chair Contract neck muscles and hold for 10 seconds Rest for 5 seconds 10 reps for 3 sets

25 SPECIFIC POSTURAL EXERCISES Head Retraction - Standing

26 Traps Standing Standing tall, grasp wrist of side to be stretched behind the back and bring across body to the opposite side Turn head toward the side to be stretched and tilt away

27 Levator Scapula Turn head 45 degrees to one side and flex head forward Keep shoulders down and back Feel stretch in back and lower neck

28 SCM Ball Lying on back on ball with head supported, turn head to one side as far as comfortable Keeping head turned, walk body up so that the head gradually hangs over the edge of the ball

29 QL Side Bend Standing or sitting Slowly bend to one side without rotating, bringing one arm overhead Support upper body with opposite hand on hip

30 GLUTEUS MEDIUS Stretches

31 Glutes/Priformis Sitting tall, legs out in front Cross one foot over the opposite leg and hug bent knee toward chest while turning upper body Maintain tall posture

32 Piriformis Knee to Chest Sitting on floor with legs straight out in front Bend one knee to 90 degrees Grasp ankle with opposite hand and guide knee and ankle to chest

33 Piriformis Figure 4 Knee to Chest Lying on back, knees bent with feet flat on the floor Cross one ankle onto opposite knee Bring the knee (that is under the ankle) straight up towards the same side shoulder.

Low Back Program Exercises

Low Back Program Exercises Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite