Low Back Program Exercises- part 1

Exercise 1: Knee to Chest
Starting Position: Lie on your back on a table or firm surface.Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface of the table Maintain the position for 30 seconds. Switch legs and repeat

Exercise 2: Pelvic Tilt
Starting Position: Lie on your back on a table or firm surface. Your feet are flat on the surface and the knees are bent.Action: Push the small of your back into the floor by pulling the lower abdominal muscles up and in. Hold your back flat while breathing easily in and out. Hold for five seconds. Do not hold breath.

Exercise 3: Hip Rolling
Starting Position: Lie on your back on a table or firm surface. Both knees bent, feet flat on the table.Action: Cross your arms over your chest. Turn your head (trunk) to the right as you turn both knees to the left. Allow your knees to relax and go down without forcing. Bring knees back up, head to center. reverse directions.

Exercise 4: Pelvic Lift
Starting Position: Lie on your back on a table or flat surface. Your feet are flat on the surface and your knees are bent. Keep your legs together Cross your arms over your chest.Action: Tilt your pelvis and push your low back to the floor as in the previous exercise, then slowly lift your buttocks off the floor as far as possible without straining. Maintain this position for 5 seconds. Lower your buttocks to the floor Do not hold breath.

Exercise 5: Lower Abdominal Exercises
Starting Position: Lie on your back on a table or firm surface. Knees bent and feet flat on the table. Flatten your back to the floor by pulling your abdominal muscles up and in.Action:
Bring one knee toward your chest. Hold this position for ____ seconds. Lower your leg to the starting position. Then repeat on your opposite knee.
Bring one knee toward your chest. Straighten the knee Hold for ____ seconds Slowly lower the leg to the starting position. Repeat on opposite leg.
Raise your leg keeping your knee straight. Hold for ____ seconds. Slowly lower the leg to the floor. Repeat on the opposite leg. Maintain your pelvic tilt and keep your resting leg relaxed at all times. Do not hold your breath.
Do Not Cause Pain.