Low Back Pain – Exercises
September 15, 2010
Mat
- Lower back massage on small sensi (soft spiked) ball
- Pelvic clock Coccyx curl (feet flat on mat and against a wall)
- Coccyx curl using a foam roller
- Marching and dead bug
- Abdominal tightening in quadriped position – cue to engage abdominals without changing spine
- Flexion lying over a 75 cm ball
- Psoas stretch using a foam roller
- Abdominal and oblique curls using c-shape and bringing elbow to knee
- Rollup Hamstring stretch with towel or theraband
- Bridging
Cadillac
- Rollback
- Push Through Shoulder stand (no spring, safety strap on bar)
- Shoulder stand using foam roller for lower back support
- Parakeet
- Monkey
- Upper arms finished with a curl
- Bridging, clock, marching using the sling suspended on long (leg) springs
75cm ball
- Bridging – lower legs on ball
- Butterfly (extension) – pubic bone on ball (when there is no pain)
- Curls
- Rollup
Step Barrel
- Curls
- Rollup with extension
- V- sit
- Butterfly (extension) with pubic bone on crest of barrel
Reformer
- Curls
- Hundreds
- Coordination
- Short Spine
- Stomach Massage
- Knee Stretch I (round back) and II (neutral spine)
- Elephant
- Upstretch
- Long Stretch
- Tendon Stretch
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