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[davisjone]

Back Exercises:

Ankle Pumps

• Lie on your back.
• Move ankles up and down. Repeat 10 times.
• Repeat 10 times.

Heel Slides

• Lie on your back.
• Slowly bend and straighten knee.
• Repeat 10 times.

Abdominal Contraction

• Lie on your back with knees bent and hands resting below ribs.
• Tighten abdominal muscles to squeeze ribs down toward back.
• Be sure not to hold breath.
• Hold 5 seconds.
• Relax.
• Repeat 10 times.

Wall Squats

• Stand with back leaning against wall.
• Walk feet 12 inches in front of body.
• Keep abdominal muscles tight while slowly bending both knees 45 degrees.
• Hold 5 seconds.
• Slowly return to upright position.
• Repeat 10 times.

Heel Raises

• Stand with weight even on both feet.
• Slowly raise heels up and down.
• Repeat 10 times.

Straight Leg Raises

• Lie on your back with one leg straight and one knee bent.
• Tighten abdominal muscles to stabilize low back.
• Slowly lift leg straight up about 6 to 12 inches and hold 1 to 5 seconds.
• Lower leg slowly.
• Repeat 10 times.

Advanced Exercise Program

Hip Flexor Stretch

• Lie on your back near edge of bed, holding knees to chest.
• Slowly lower one leg down, keeping knee bent, until a stretch is felt across top of the hip/thigh.
• Hold 20 seconds.
• Relax.
• Repeat 5 times on each side.

Piriformis Stretch

• Lie on back with both knees bent.
• Cross one leg on top of the other.
• Pull opposite knee to chest until a stretch is felt in the buttock/hip area.
• Hold 20 seconds.
• Relax.
• Repeat 5 times each side.

Lumbar Stabilization Exercise With Swiss Ball

• Lie on stomach over ball.
• " Walk " hands out in front of ball until ball is under legs. Reverse to starting position.
• " Walk " hands out in front of ball until ball is under legs and slowly raise alternating arms over head.
• " Walk " hands out in front of ball and slowly perform push-ups.