Lower Back Extension

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Back extension exercises target muscle groups in the back, especially the lower back, to improve overall health, mobility, and core strength. Learn how to do...

Motion: Lie face down on floor, hands one on top of other and drop forehead or chin on hands, lift legs about 2 inches off the floor, inhale and raise upper back, arms and head off the floor, keep neck straight, try to raise belly button off floor, hold for 2 secs then lower to start.

Variation: bend arms with hands flat on floor at chest level, raise legs 2 inches off floor, then raise upper back by extending arms and keeping hands flat. Do not extend the neck. Raise belly button off floor, Hold for 2 secs then lower self to start.

Repetitions: Perform each movement 8-12 times and repeat 2-3

Expert:  LIVESTRONG.COM

 

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Step Ups

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Physio exercises to help improve range of movement at the knee and strengthen the quads. Early to mid stage rehabilitation exercises for after knee injury, f...

Motion: Stand at the lowest step, feet placed at the hip width, back straight and abdominal muscles tight. Place the foot of the weak leg on the step, keep the straight leg in line, then step up and lock the knee, keeping the back straight. Then step down slowly with the good leg first. Perform 10 step-ups each leg.

Repetitions: Perform 5 times each leg.

Expert:  Physical Therapist, www.Physioexerciselibrary.com

 

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Prone Straight Leg Raises (Weighted)

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Prone Straight Leg Lifts Preparation:Place your hands shoulder width apart, with your chest over your hands, knees underneath hips. One leg extended out behi...

Motion: Apply ankle weights of 1-8 lbs. Position yourself on the floor, hands slighter wider then shoulder width, knees bent, and elbows locked. Extend the right leg back, locking the knee then lift the leg upward until it is level with your back, then return the leg straight to the floor. Perform 3 times then switch to the left. Alternate each leg.

Repetitions: Perform the exercise on each leg, 5-10 times.

Expert:  Physical Therapist, www.bodydevelopmentspecialists.com.au

 

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Prone Straight Leg Raises

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At Restore Plus Physical Therapy & Rehabilitation, our dedicated and welcoming staff creates an environment optimal for healing. The waiting area makes you f...

Motion: Lie prone on a firm flat surface or the floor. Support your head with a pillow or your hands. Keep the right leg straight and the knee locked. Lift your leg about 12-18 inches from the surface, hold 1-3 seconds then return to rest. Do not arch the back or lift too high. Perform 10 times each leg.

Repetitions: Repeat on each leg 3-5 times.

Expert:  Physical Therapist, Restore Plus Physical Therapy and Rehabilitation

 

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Sit to Stand with Progression

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Motion: Stand with feet slightly wider than shoulder width, keep chest upright, stick your butt out as you sit down onto a high bench/bed/chair. Touch your buttocks to the surface then stand straight up, keeping knees in line with the toes. As you stand up straight contract the butt muscles together.

Advance the exercise by using a lower seat.

Use a weight to help keep the torso upright.

Repetitions: Perform each exercise 15 times and repeat 3-5 times.

Expert: physical therapist, Competitive Sports Clinic

 

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Hamstring Curls (Standing Knee Flexion)

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Standing Knee Flexion exercise is a great knee exercise to strengthen your hamstring muscles & knees. Standing Knee Flexion is an easy knee strengthening exe...

Motion: Stand with feet shoulder width apart near a wall, chair or table where you can hold-on to brace yourself. Lift one leg and slowly bring your heel towards your buttocks, keeping toes pointed to isolate the hamstrings. Keep knees in line with each other. Then slower lower the foot to the floor.

Repetitions: Perform the motion 10 times on each leg and repeat 3 times.

Expert:  Fitness Buffhq

 

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Levator Scapulae Exercise

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Motion: To stretch the left side, drape your left arm over your left shoulder,  and touch your shoulder blade.

Grab head with right hand, pull head to right and down like you are looking under your right arm.

Hold for 10 seconds, breathe deeply, repeat on the right side.

Repetitions: 5 times on each side.

Expert: Learn more about "Dr. Jo" http://www.askdoctorjo.com

 

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Neck Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Chin Tuck Exercise

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MOTION:

Standing or sitting, keep head and neck erect with your arms at your sides. Push your shoulders backwards and push shoulder blades in toward one another.  Keep back straight, feel stretch at upper back and neck. Hold for 1 to 2 seconds and release.

REPETITIONS:

Repeat 20 to 30 times.

EXPERT: Chiropractor Owain Evans from http://www.thebackspace.co.uk/

Neck Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Half Wall Squats

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MOTION:

Stand with your back against a wall with your weight even on both feet. Slowly lower your body toward the floor bending your knees halfway to 90 degrees. Slowly push off the ground to rise back to standing. 

REPETITIONS:

Perform 10 times

EXPERT: Physical Therapists, www.rehabmypatient.com

 

Repeat 10 times.

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Heel Raises Level 2

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MOTION:

Stand with your weight One leg only. Place your hands on a wall or chair for balance. Slowly raise your heel off the ground, then slowly lower it.

REPETITIONS:

Repeat 10 times

EXPERT: Physical Therapist, "Dr. Jo"

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Swimmer Exercise

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Bodyweight#BodyweightExercise#BodyweightWorkoutJust 1 of 238 exercises that are available in both the iPhone/iPad and Android Bodyweight Training; YAYOG app...

Motion: Lie face down on the bed or floor, arm extended over the head, lift the right arm and left leg, hold for 3 secs, then lift the left arm and opposite leg, hold for 3 secs.

Repetitions: Perform on each side 5 times and repeat 2-3x.

Expert:  Mark Lauren

 

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Glute Bridges

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Work out your glutes and lower back using pelvic tilt exercises. Learn exercises and stretches for your workout routine in this fitness video.

Motion: Lie on floor, knees bent, feet shoulder width apart, hands at your sides, slowly raise pelvis upward, keep feet flat on the floor, squeeze glutes, hold for 5-10 secs, lower buttocks to ground and repeat

Repetitions: Perform 5 times and repeat 2-3x

Expert:  livestrong.com

 

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Shoulder Pinch Exercises

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MOTION:

Standing or sitting, keep head and neck erect with your arms at your sides. Push your shoulders backwards and push shoulder blades in toward one another.  Keep back straight, feel stretch at upper back and neck. Hold for 1 to 2 seconds and release.

REPETITIONS:

Repeat 20 to 30 times.

EXPERT: Pro Rehab, https://www.prorehab-pc.com/

 

Neck Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Neck Range of Motion Exercises

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MOTION

Sit or stand with your head and neck in a straight line. Turn your chin toward your right shoulder and look right. Do not bend your neck forward. Hold for 10 secs, then look straight ahead. Repe.at on the left side. Hold 10 secs. Breathe deeply and repeat

REPETITIONS

Repeat 5 times on each side.

EXPERT: Restore Plus Physical Therapy and Rehab, https://restoreplusny.com/

 

Neck Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Scalene Muscle Stretch

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MOTION:

Place right hand over head to left ear. Grasp your head just above your left ear and bend your neck so that your right ear moves toward your right shoulder. Look upward or downward to feel a different stretch in your neck and upper shoulder. 

Hold each stretch for 10 secs.

REPETITIONS:

Perform 5 times on each side.

EXPERT: Chiropractor, Dr. Mandell, http://motivationaldoc.com/

 

Neck Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Neck Isometric Exercises

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MOTION:

Place right hand on the right side of your head, push your head to the right resisting against your hand. Keep your neck straight. Then do the same on your left side.  Hold each position for 10 seconds.

Place hands behind head, push backwards resisting against your hands.  Keep your neck straight. Hold each position for 10 seconds

REPETITIONS:

Perform each exercise 5 times on each side.

EXPERT: Chiropractor, Dr. Allen, http://www.thespinesolution.com/

Neck Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Single Knee-to-Chest Stretch

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MOTION:

Lie on your back with your back flat on the floor and both knees bent. Hold one thigh behind your knee and bring one knee up to your chest. Hold 20 seconds. Return your leg to the floor.

REPETITIONS:

Perform each exercise 5 times on each side.

EXPERT: Physical Therapist, "Dr. Jo", https://www.youtube.com/user/AskDoctorJo

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Hamstring Stretch

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MOTION:

Lie on your back with legs bent. Hold one thigh behind your knee. Slowly straighten knee until a stretch is felt in back of thigh. Hold 20 seconds. Relax and return the foot to the floor.

REPETITIONS:

Perform each exercise 5 times on each side.

EXPERT: Physical Therapists, Rehab Plus Arizona, http://www.rehabplusaz.com/

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Straight Leg Raises

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MOTION:

Lie down with your back flat on the floor. Bend one knee while keeping your foot on the floor. Straighten your other leg. Tighten the muscles at the front of your thigh (quadriceps) to straighten your leg. Slowly lift that leg off the floor about 6-12 inches. Keep your leg straight. Hold your leg off the floor for about 5 seconds. Then slowly lower your leg back to the floor. Do the same with your opposite leg

REPETITIONS:

Perform each exercise 10 times on each side.

EXPERT: Physical Therapists, "Pain Therapy"

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.