Lower Back Injury Rehab Program

Hip Stretch 1

       

 

Hip Stretch 2

   

Hamstrings

Quadriceps – Seated

Calf Stretches

            #1  Calf                            #2  Soleus – knee bent

          

Single Knee to Chest

 

Double Knee to Chest

Hip Flexor

1.  Pull one knee to chest

2. Drop the other leg off the table

 

Prone Hip Rotations

Lay on stomach.  Rotate each hip in and out

      

 

Windshield Wipers

Lay on back. Rotate both knees left and right at the same time

       

 

The Back Bridge

Lay on back.  Raise hips up off table.

   

 

Dead Bug – Alternating Arm / Leg

Tighten stomach.  Touch arm to opposite knee.

   

 

Prayer Stretch

    

 

Cobra Pose – Prone Push Ups

   

Back Extensions

   

Windshield Wipers – Feet Up

Raise feet off table.  Rotate feet left and right.

   

Lunges

   

 

Squats

   

 

Standing Knee Raises

Also called High Knees.  Raise ’em high

   

 

Standing Hip Extensions