Back/ Core Exercises
· Strong back and abdominal muscles are important for good posture and can help prevent back problems
· If your muscles are tight, take a warm shower/ bath before doing the exercises
· Speak with your health professional before starting the exercises, especially if you have a herniated disc or other disc problems.
Standing hamstring stretch:
– Place your heel on a stool about 40cm high, keeping your knee straight.
– Lean forward, bending at the hips until you feel a mild stretch in the back of your thigh.
– You can bend your supporting leg to increase the stretch.
– Do not roll your shoulders or bend at the waist or you will stretch your lower back instead of your leg.
– Hold for 15-30 seconds.
– Repeat 3 times.
Cat and camel:
– Get down on your hands and knees.
– Let your stomach sag, allowing your back to curve downward.
– Hold this position for 5 seconds.
– Then arch your back and hold for 5 seconds.
– Complete 3 sets of 10.
Quadruped arm/leg raise:
– Get down on your hands and knees.
-Tighten your abdominal muscles to stiffen your spine.
-While keeping your abdominals tight, raise one arm and the opposite leg away from you.
-Hold this position for 5 seconds.
-Lower your arm and leg slowly and alternate sides.
-Repeat 10 times on each side.
Pelvic tilt:
-Lie on your back with your knees bent and your feet flat on the floor.
-Tighten your abdominal muscles and push your lower back into the floor.
-Hold this position for 5 seconds, and then relax.
-Do 3 sets of 10.
Partial curl:
-Lie on your back with your knees bent and your feet flat on the floor.
-Tighten your stomach muscles and tuck your chin to your chest.
-With your hands stretched out in front of you, curl your upper body forward until your shoulders clear the floor.
-Hold this position for 3 seconds. Do not hold your breath.
-It helps to breathe out as you lift your shoulders up. Relax
-Repeat 10 times, build to 3 sets of 10.
-To challenge yourself: clasp your hands behind your head and keep your elbows out to the side.
Gluteal Stretch:
-Lying on your back with both knees bent, rest the ankle of one leg over the knee of your other leg.
-Grasp the thigh of the bottom leg and pull that knee towards your chest.
-You will feel a stretch along the buttocks and possibly along the outside of your hip on the top leg.
-Hold this for 15-30 seconds.
-Repeat three times.
Extension Exerise:
-Lie face down on the floor for 5 minutes (if this hurts too much, lie face down with a pillow under your stomach).
-After lying on your stomach for 5 minutes, prop yourself up on your elbows for another 5 minutes.
-Lie flat again for 1 minute, then press down on your hands and extend your elbows while keeping your hips flat on the floor. Hold for 1 second then lower yourself.
-Repeat for 10 seconds
-Do 4 sets
Side Plank:
-Lie on your side with your legs, hips, and shoulders in a straight line.
-Prop yourself up onto your forearm so your elbow is directly under your shoulder.
-Lift your hips off the floor and balance on your forearm and the outside of your foot.
-Try to hold this position for 15 seconds, and then slowly lower your hip to the ground.
-Switch sides and repeat. Work up to holding for 1 minute or more.