If you need to see us, please be assured we are ready to help you safely via video/telephone call and/or face to face in the practice.

PHASE 2

Optimal strength in the core abdominal muscles is essential for a pain free back and good posture. Strength of the muscles supporting the lower back is also crucial in preventing and managing back pain. That is why so many exercises not only include the abdominals, but also the legs, glutes (buttocks) and hip muscles.

YOUR REHABILITATION PROGRAMME

This exercise programme has specific exercises to strengthen muscles around your lower back and core. It is important to ensure the exercises are performed with good technique. Poor practice may place potential strain on your back. The following leaflet includes some exercises to help in your rehabilitation

PROGRESSION SPEED

Your therapist will advise you on the speed you should progress. Progression is not just about being able to do the exercise but to do it correctly, with appropriate control. If at any time, you feel pain or discomfort stop the exercises and consult your therapist.

Exercises

Click on any of the images below to view a video demonstration

 

HIP ABDUCTION LYING
Lying on your side, flatten your lower back by gently tucking your stomach in. Lift your leg several inches in the air. You can either hold this position, or return your leg down and then repeat the exercise. Ask your therapist which they would prefer you to do. This exercise strengthens the pelvic, gluteal, and lower back areas.

 

SUPINE BRIDGE HARD
Lie flat on your back with your arms by your side, and with your knees bent. Squeeze your buttock muscles and lift your back upwards and straighten one leg. Make sure you maintain good posture (do not over-arch your lower back) and contract the deep abdominal muscles by squeezing your stomach towards your spine. This exercise helps to strengthen the abdominal, lower back, gluteal and hamstring muscles.

 

LUMBAR FLEXION WITH ROTATION CONTROL
Lie flat on your back, and contract your deep abdominal muscles by drawing your stomach inwards. Bend your hips to 90 degrees, keep your knees together, and rotate the spine. Do not go too far, just a few inches, and keep the movement controlled. This exercise works the lower abdominal muscles, and core control.

 

HORSE-STANCE HORIZONTAL
Draw your stomach inwards (towards the ceiling). Straighten your arm in front of you, and your opposite leg behind you. Repeat each side. This is a great core stability and core control exercise to work the deep abdominal muscles. The exercise will also strengthen the lumbar erector and gluteal muscles

 

CLAM ADVANCED
Lie on your side, with both knees bent. Squeeze your deep abdominal muscles by drawing the belly button inwards. Keeping your feet together, lift the feet 3-4 inches above the floor. Open your knees, like a clam, hold, and return to the start position. This is a good strengthening exercise for your gluteal (buttock) and outer thigh/ hip muscles. It also works the abdominal core muscles

 

 

The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. ©Co-Kinetic 2017

 

Free Cranfold Back Stretch Videos

Click the video thumbnail below to watch and join in with Physiotherapist, Raffaele.

 

Online Back School Course

Watch the trailer to find out if our online Back School could help you. If you’d like to purchase the course, click here.

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