BACK Exercise Program

YOUR HOME PROGRAM

Created by Rosa Maria Echevarria, PT Nov 13th, 2019
View at "www.my-exercise-code.com" using code: BCFMN78

Total 17

BRIDGING Repeat 10 Times

Hold 1 Second
While lying on your back with knees bent, Complete 1 Set
tighten your lower abdominals, squeeze your Perform 1 Time(s) a Day
buttocks and then raise your buttocks off the
floor/bed as creating a "Bridge" with your body.
Hold and then lower yourself and repeat.

LOWER TRUNK ROTATIONS - LTR - WIG Repeat 5 Times

WAGS Hold 3 Seconds
Complete 1 Set
Lying on your back with your knees bent, gently Perform 1 Time(s) a Day
move your knees side-to-side.

SINGLE KNEE TO CHEST STRETCH - SKTC Repeat 2 Times

Hold 15 Seconds
While Lying on your back, hold your knee and Complete 1 Set
gently pull it up towards your chest. Perform 1 Time(s) a Day

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 ABDOMINAL BRACING Repeat 10 Times
Hold 5 Seconds
While lying on your back, tighten your stomach Complete 3 Sets
muscles as you draw your navel down towards Perform 1 Time(s) a Day
the floor.

BRACE SUPINE MARCHING Repeat 10 Times

Hold 5 Seconds
While lying on your back with your knees bent, Complete 3 Sets
slowly raise up LEFT foot a few inches HOLD Perform 1 Time(s) a Day
FOR 5 and then set it back down. Use your
stomach muscles to keep your spine from
moving.

POSTERIOR PELVIC TILT Repeat 10 Times

Hold 5 Seconds
Lie on your back on a firm surface with knees Complete 1 Set
comfortably bent (top picture). Then flatten
back against the table while contracting
abdominal muscles as if pulling belly button
toward ribs (bottom picture).

PIRIFORMIS STRETCH Repeat 1 Time

Hold 1 Second
While lying on your back with both knee bent, Complete 1 Set
cross your affected leg on the other knee. Perform 1 Time(s) a Day

Next, hold your unaffected thigh and pull it up

towards your chest until a stretch is felt in the
buttock.

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 ILIOTIBIAL BAND STRETCH WITH BELT - ITB Repeat 1 Time
Hold 1 Second
Loop a belt around your foot. While lying on Complete 1 Set
your back and leg up in front of you and knee Perform 1 Time(s) a Day
straight, bring your leg across midline for a
gentle stretch felt along your outer thigh.

QUAD STRETCH - STANDING Repeat 1 Time

Hold 15 Seconds
While in a standing position, bend your knee Complete 1 Set
back behind and hold your ankle/foot. Perform 1 Time(s) a Day

Next, gently pull your knee into a more bent

position until a stretch is felt on the front of the
thigh.

HALF KNEEL HIP FLEXOR STRETCH Repeat 1 Time

Hold 1 Second
While kneeling, lean forward and bend your Complete 1 Set
front knee until a stretch is felt along the front of Perform 1 Time(s) a Day
the other

STANDING CALF STRETCH - Repeat 1 Time

GASTROCNEMIUS Hold 15 Seconds
Complete 1 Set
Start by standing in front of a wall or other Perform 1 Time(s) a Day
sturdy object. Step forward with one foot and
maintain your toes on both feet to be pointed
straight forward. Keep the leg behind you with a
straight knee during the stretch.

Lean forward towards the wall and support

yourself with your arms as you allow your front
knee to bend until a gentle stretch is felt along
the back of your leg that is most behind you.

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 Move closer or further away from the wall to
control the stretch of the back leg. Also you can
adjust the bend of the front knee to control the
stretch as well.

STANDING CALF STRETCH - SOLEUS Repeat 1 Time

Hold 15 Seconds
Start by standing in front of a wall or other Complete 1 Set
sturdy object. Step forward with one foot and Perform 1 Time(s) a Day
maintain your toes on both feet to be pointed
straight forward. Keep the leg behind you with a
bent knee during the stretch.

Lean forward towards the wall and support

yourself with your arms as you allow your front
knee to bend until a gentle stretch is felt along
the back of your leg that is most behind you.

Move closer or further away from the wall to

control the stretch of the back leg. Also you can
adjust the bend of the front knee to control the
stretch as well.

PRONE ON ELBOWS - POE Repeat 10 Times

Hold 5 Seconds
Lying face down, slowly press up and prop Complete 1 Set
yourself up on your elbows. Hold, lower back Perform 2 Time(s) a Day
down and repeat.

CAT AND CAMEL Repeat 5 Times

Hold 3 Seconds
While on your hands and knees in a crawl Complete 1 Set
position, raise up your back and arch it towards Perform 2 Time(s) a Day
the ceiling like an angry cat.

Next return to a lowered position and arch your

back the opposite direction.

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 QUADRUPED ALTERNATE ARM AND LEG - Repeat 10 Times
BIRD DOG Hold 3 Seconds
Complete 2 Sets
While in a crawling position, brace at your Perform 2 Time(s) a Day
abdominals and then slowly lift a leg and
opposite arm upwards. Lower leg and arm
down and then repeat with opposite side.

Maintain a level and stable pelvis and spine the

entire time.

PRESS UPS Repeat 10 Times

Hold 3 Seconds
Lying face down, slowly press up and arch your Complete 1 Set
back using your arms. Perform 3 Time(s) a Day

BRIDGE - MARCHING Repeat 10 Times

Hold 5 Seconds
While lying on your back, tighten your lower Complete 1 Set
abdominals, squeeze your buttocks and then Perform 2 Time(s) a Day
raise your buttocks off the floor/bed as creating
a "Bridge" with your body.

While holding this position, lift one leg while

maintaining a level pelvis. Set it back to the
floor and then lift the opposite leg.

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