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Low Back Exercises

Lower Trunk Rotation

Legs and thighs are raised to 90°: Rotate thighs and legs from side to side, keeping knees together. Keep abs tight.

Repeat 20 times per side, per session.
One set per session.
Complete one session per day.

Opposite Arm/Opposite Leg (On All Fours)

Tighten stomach and raise right leg and opposite arm. Keep hips level and stomach very tight and drawn in.

Hold for two breaths.
Repeat 30 to 50 times per set.
One set per session.
Complete 1 session per day.

One Leg Bridging

With legs bent, lift buttocks so hips are level and elevated. Then slowly extend one leg; keep thighs level and stomach tight.

Hold for :30 seconds.
Repeat 2 times per set.
Two sets per session.
Complete 1 session per day.

Deep Squat

Stand with feet shoulder/hip width apart. Squat deeply trying to keep heels on the floor. Keep head and chest up.

Build up to 50 squats per set.
One set per session.
Complete 1 session per day.

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