Low Back Exercises

1. SQUATS – Goal: 3 sets of 15 reps

  • Keep your chest up
  • Bend at the knees to a squatting position, be sure not to extend your knees past your toes
  • Begin by squatting to a chair for support

2. PUSH UPS – Goal: 3 sets of 15 reps

  • Keeping the body/back straight engage your core, lower the body to the floor and back up
  • Try this exercise on your knees, or against a wall as a modification.

3. PLANKS – Goal: 3 sets hold for 20-30 seconds

  • Rest elbows on the ground and keep the body stiff, and tighten the core. Be mindful not arch your back.
  • Modification: Begin with knees on the floor or standing with elbows on the wall or on a low counter.

4. HIP ABDUCTION – Goal: 3 sets of 15-20 reps each leg

  • Standing lift one leg at a time out to the side keeping the core tight
  • You can also do this laying on your side on the ground and lifting the leg up

5. HIP RAISES – Goal: 3 sets of 15-20 reps

  • Lay flat on the ground with the feet planted
  • Push upwards with feet and tighten the buttock so your hips raise off the ground
  • As you get better pause and hold at the top for a few seconds

6. HIGH KNEE WALKING – Goal: 3 sets of 20-30 reps each leg

  • Standing in place raise knee towards chest
  • Keep chest upright and core tight

7. LEG CROSS OVER STRETCH – Goal: 5-10 each leg, hold for 5-10 seconds

  • Lay flat on your back with your arms to your side
  • With your legs extended, keep one leg straight and cross the other leg over/across your body
  • It may be helpful to have a partner apply slight pressure on your leg to ensure a deep stretch
  • Repeat on the opposite side

8. BIRD DOG – Goal: 3 sets hold for 20-30 seconds

  • Begin on all fours with your hands directly underneath your shoulders and your knees underneath your hips
  • Pull your abs into your spine – engage your core – flat back
  • Keep your back and pelvis still and stable – reach your right arm forward and your left arm back.

**Please do not hesitate to call the office with questions 860.872.6229**

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