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.

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