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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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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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.

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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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.

Abdominal Contraction

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MOTION:

Lie on your back, with your knees bent and your feet on the floor. Use your abdominal muscles to pull your navel (belly button) down toward the floor and up toward your ribs. Hold for 10-15 seconds. 

REPETITIONS:

Repeat 10 times

EXPERT: Physical Therapist, "SmartPT Pro"

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 Slides

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MOTION:

Lie on your back, with your knees bent and your feet on the floor. Slide one foot away from your body until your leg is straight. Slide the foot back toward your body. Your foot should remain on the floor during the entire exercise. Do the same with the other leg. 

REPETITIONS:

Repeat 10 times on each leg

EXPERT: Louise Aylwin & Steph Davies, "Physio Exercise Library"

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.