Скачать или смотреть Back Strengthening Exercises

Extension in lying

Start face down and then place your hands under your shoulders in the push up position. Push the top half of your body up as far as pain permits leaving the hips and legs completely relaxed. Hold for 5 seconds and repeat this motion up to 10 times trying to stretch further each time until reaching your end stretch. On the last few repetitions, hold at the top of the stretch and exhale allowing the hips and back to sag further into the stretch.

Transverse Abdominus Bracing

Starting Position: Lie on your back with knees bent and feet flat on the floor.
Movement: Keep a neutral spine (small space between low back and the floor). Place your hands on your stomach so that your finger tips are palpating are just inside your hip bone. Activate your transverse abdominus by drawing in your abdomen without moving your spine upon exhale. Some cues to properly activate your deep core is to brace your stomach as if you're trying to bring your belly button down to your spine. You do not want your central abdominal muscle to protrude upward. When contracted correctly, the contour of the abdominal wall should be a balanced, slightly rounded appearance which should be maintained throughout the exercise with normal respiration. Hold each contraction for approximately 10 seconds. Hold and repeat as prescribed.

Postural Correction Seated (Lumbar Roll)

Start in sitting, and place a posture roll between the chair and the normal curve of your lumbar spine. Imagine that there is a string attached to the top of your head, pulling you directly upward. Now, retract your head backward as far as possible, and then release the last 10 percent of the movement. This is proper sitting posture.