Low Back Strengthening Exercises
Some basic lower back / core strengthening exercises as part of a rehabilitation regime following an episode of back pain.
Sydney Physio Clinic
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Back strengthening exercises: Illustrated with lifelike figures.
Airplaning / Superman, try to avoid any trunk rotation. You can have someone place a ball or similar object on your back whilst you are in the starting position and try to keep the ball still throughout alternating limb changeovers. Maintain TA activation throughout the movement and hold.
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Russian Twist on Swiss Ball, maintain your hips level throughout the twist. Medicine ball not required simply clasp hands and make a gun with your index fingers, add medicine ball as load to the exercise as you improve control, never sacrifice hip position for adding extra weight.
Upper and Lower Back Pain Relief Exercises
Entry level to four point kneeling superman exercise, starting with alternate leg lift and hold, can also do with alternate arm lift and hold. Raise limb to hip or shoulder level don't hyper extend the limb beyond level. Progress to full superman as tolerated. Maintain TA activation throughout the movement and hold.
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Plank on Swiss Ball variation, you can either use a static hold in this position or using your arms roll the ball slightly forwards away from your trunk whilst maintaining the same torso and knee position. A more advanced version of the standard plank exercise.