Modern Chiropractic Lower Back Rehab

 

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.

       

 

Pelvic Tilts

Lay on back.  Flatten back against the floor.  Tighten stomach muscles.

           

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 them high.

Standing Hip Extensions