Here are some exercises which I would recommend for someone experiencing low back pain. These exercises should not hurt. If these exercises do bother you, I would suggest reviewing the videos to make sure you are doing it properly, and consult a physical therapist or your medical doctor.
Bridge 2-3x (10x10sec hold) . Try and get your heels as close as you can to your bottom. Start by pulling your belly button in to your spine. Dig your heels into the ground to activate your quadriceps and turn your hamstrings off (especially if your get a hamstring cramp). The motions should be lift your toes up, pull belly button in, lift slowly, and lower slowly.
HS stretch 2 minute stretch
calf stretch 60 second hold
side lying leg raise 3x15
clams 3x15
Plank 8x20sec. progress to 6x30sec. Progress to 4x45 sec. Progress to 3x1min
No comments:
Post a Comment