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	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

CRUNCHES

Purpose: To strengthen trunk stabilizing musculature particularly abdominals (low level)

Start Position: Lie on back with knees bent and hands locked behind head and neck

Action: Slowly bring shoulder blades off of the floor and return to floor

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

Tips: Push your abdominals out to contract (i.e. as when you cough); back should remain stable in a position of comfort which may be slightly arched to flush with the floor. Do not jut your chin forward, instead keep your chin tucked as if holding an apple between chin and chest; if this exercise bothers your neck:

1. Loop a towel around the back of your neck and hold onto it with hands crossed over the chest supporting the neck.

2. Make sure you are not using your hands to pull the neck up off of the floor as they are only intended to support the neck; movement should be generated from the trunk

Purpose:	To strengthen trunk stabilizing musculature particularly abdominals (low level)
Start Position:	Lie on back with knees bent and hands locked behind head and neck
Action:	Slowly bring shoulder blades off of the floor and return to floor
Parameters:	2 to 3 sets to fatigue with proper form; hold each crunch for one full second
Tips:	Push your abdominals out to contract (i.e. as when you cough); back should remain stable in a position of comfort which may be slightly arched to flush with the floor. Do not jut your chin forward, instead keep your chin tucked as if holding an apple between chin and chest; if this exercise bothers your neck: 1. Loop a towel around the back of your neck and hold onto it with hands crossed over the chest supporting the neck. 2. Make sure you are not using your hands to pull the neck up off of the floor as they are only intended to support the neck; movement should be generated from the trunk