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	BASIC TRAINING LOW BACK PROGRAM
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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

QUADRATUS LUMBORUM STRETCH

Purpose: To gain flexibility in the muscle on either side of your low back

Start Position: Lie on back with knees bent and hands clasped behind head; cross leg over knee on side to be stretched

Action: Pull leg on side to be stretched toward stretching leg; take a deep breath and relax into stretch breathing out

Parameters: Hold stretch for 30 seconds, Repeat 3-5 times

Tips: Keep your trunk and your ribs on the floor, now move only your legs and lower torso away from side to be stretched.

Purpose:	To gain flexibility in the muscle on either side of your low back
Start Position:	Lie on back with knees bent and hands clasped behind head; cross leg over knee on side to be stretched
Action:	Pull leg on side to be stretched toward stretching leg; take a deep breath and relax into stretch breathing out
Parameters:	Hold stretch for 30 seconds, Repeat 3-5 times
Tips:	Keep your trunk and your ribs on the floor, now move only your legs and lower torso away from side to be stretched.