LOWER BACK EXERCISES

Resisted Rotation

Sit on top an exercise ball and keep your knees and feet together. Keep breathing while grabbing a therapy band with your hands and rotating your hip to the left. Return and repeat.

Single Leg or Arm lift

Keep your knees and feet close while sitting over a ball. Lift your left leg and right hand upwards and then switch positions with the other side. Do not move your hip or ball position.

Twisting Body by Lifting heels

After being seated on a ball, maintain regular breathing while stretching the arms to your side. Now turn towards left without moving your hip. Repeat on your right side.

Arm Lift with Toes Up

Sit straight on the exercise ball and lift your right hand above your head. Then change position using left hand. Maintain normal breathing and don’t shake your hip.

Arm Lift with Feet together

Maintain the same seating position as above and do the exercise with your left arm first and then proceed to right arm.

Leg Up Knee Bend Exercise

Lie down and keep your feet flat, knees slightly bent, and arms on the side. Pull your right knee to the chest and hold it for a few minutes. Your hips must stay straight even when you change the legs. Repeat while keeping your abs relaxed.

Knee Fall Out Exercise

Lie down keeping our knees and back straight. Now keep your hands at the side and move your right leg outside of your body with full control. Hold when you feel tightness in your hips. Repeat with left leg.

Activating Inner Unit

Lie down facing the ceiling with flat knees. Place your hands on your abdomen. Maintain a finger’s space under the spine to level your pubic bone with hips. Breathe through your diaphragm while imagining to arching your back while not moving. Contract your pelvic muscles while keeping your back relaxed.

Breathing Diaphragmatically

Put one hand on your upper chest and the other on the area of your stomach between your navel and the bottom of your ribs while lying on your back. Draw air into your lungs from the bottom up as you inhale. Under your touch, your stomach ought to rise. Last to inhale should be the upper chest. Your hands should be placed on either side of your lower ribs. Draw the air to the bottom of your lungs first as you inhale. Your hands should be pushed out to the side by your lower ribs.

Obliques on the ball

Lay on your left side over the stability ball with your feet braced in a split stance against a wall.Maintain a neutral head and neck position. Squeeze your right abdominals to make a right bend at the waist while holding your arms across your chest or holding yourself upright. Once more, descend gradually. During the workout, remember to breathe.

Abdominal Curls

As directed by your physiotherapist at Excelsior Physiotherapy, take a seat on a ball and move your feet forward until you are somewhat reclined. Regain a vertical position for your torso by tightening your abdominal muscles. Hold for a moment, then recline your back. During the workout, don't let the ball or your legs move. During the workout, remember to breathe. Hold and then repeat as your physiotherapist instructed.

Lower Fibres of Traps

Holding a handle in each hand, position yourself facing a pulley system or resistant band. Lower your abs and engage your inner unit. With your palms facing up toward the ceiling, bend your elbows 90 degrees. Put your elbows on the back of your body. Slowly return to the starting posture while pushing your shoulder blades together. During the workout, remember to breathe. Hold and then repeat as your physiotherapist instructs.

Cobra

Keep your arms straight and hold one handle in each hand while you stand facing a pulley system or resistance band. Lower your abs and engage your inner unit. With your elbows slightly bent, palms facing front, and shoulder blades converging, draw your arms out to the sides and behind your body. Avoid allowing the shoulders to spring forward or rise towards the ears; instead, keep them in neutral alignment. During the workout, remember to breathe. Hold and then repeat as your physiotherapist instructs.

Postural Muscle Balancing

As you stand, angle your arms at 30 degrees with your back to the wall. With your feet 12 to 24 inches from the wall, face your palms front. While breathing from the diaphragm, try to make contact with the wall with your hips, low back, midback, shoulders, and head. As instructed by your physiotherapist at Excelsior Physiotherapy, hold and repeat. Avoid hyperextending your neck or yanking your head back against the wall. Slide your arms up the wall once you can comfortably hold the base position until you are unable to keep contact with the wall.

Standing Combined Exercises

Arms at your sides while you're standing. Your spine should be slightly curved back and to the right as you slide the right arm along the back of the right leg. During the workout, remember to breathe. As instructed by your physiotherapist at Excelsior Physiotherapy, hold and repeat. As you bend, maintain your head and neck in a relaxed state and watch out for swinging your hips to the left.

Side Flexion Workouts

Place your arms by your sides as you stand. As your spine sags to the right, move the right arm down the right leg. During the workout, remember to breathe. As instructed by your physiotherapist at Excelsior Physiotherapy, hold and repeat. Your left side of your torso should feel stretched. As you bend, take careful not to swing your hips out to the left.

Knee to Chest Stretch Exercises

Laying on your back, pull your right knee up to your chest. Curl your spine and allow your low back to press against the ground. During the workout, remember to breathe. As instructed by your Excelsior Physiotherapy physiotherapist, hold and repeat. You can also perform this exercise while simultaneously pulling both knees toward your chest. Your lower back and buttocks should feel stretched.

Bridge Exercise with Alternating Leg Lift

Important Information:Excelsior Physiotherapy is simply providing this information for informational purposes. Do not start an exercise program before visiting Excelsior Physiotherapy or your doctor for a consultation and evaluation.

How to perform the bridge exercise while lifting each leg alternately?

1. On your back, bend your knees and place your feet flat while keeping your hands by your sides.

2. Contract the muscles in your buttocks and abdomen.

3. Raise your hips while maintaining a level pelvis.

4. Lift one leg while maintaining a lifted pelvis.

5. Slowly lower the raised leg.

As instructed by your Excelsior Physiotherapy physiotherapist, hold and repeat.