Untitled Document

Interactive Medical Information and Services

Homepage

	BASIC TRAINING LOW BACK PROGRAM
Exercise Homepage

This is a simple and low level program. Try to do each of these exercises three times per week. Good luck!

HAMSTRING STRETCH

QUADRATUS LUMBORUM STRETCH

CRUNCHES

BRIDGING

FUNCTIONAL SQUAT

QUADRIPED ALTERNATE ARM AND LEG

BRIDGE

Copyright EMEDx Corporation, 1998-2000, All Rights Reserved

Purpose: To strengthen trunk stabilizing musculature particularly back and buttock musculature (low level)

Start Position: Lie on back with your knees bent and your arms resting at your side

Action: Lift your buttocks off the floor until your trunk is in line with your thighs; return to the start position

Parameters: 2 to 3 sets to fatigue with proper form; hold each
bridge for a full second

Tips: Push your abdominals out to contract (i.e. as when you cough); your back should remain in position of comfort which may be slightly arched to flush with the floor; movement up and down should be slow and controlled; avoid over arching of the back

Purpose:	To strengthen trunk stabilizing musculature particularly back and buttock musculature (low level)
Start Position:	Lie on back with your knees bent and your arms resting at your side
Action:	Lift your buttocks off the floor until your trunk is in line with your thighs; return to the start position
Parameters:	2 to 3 sets to fatigue with proper form; hold each bridge for a full second
Tips:	Push your abdominals out to contract (i.e. as when you cough); your back should remain in position of comfort which may be slightly arched to flush with the floor; movement up and down should be slow and controlled; avoid over arching of the back