Logo The Zom Low Back Pain Exercise Program
Created by Christopher R. Schwenker, P.T.  Apr 29th, 2021

Total 7
PELVIC TILT - SUPINE

Lie on your back with your knees bent. Next, arch your low back and then flatten it repeatedly. Your pelvis should tilt forward and back during the movement. Move through a comfortable range of motion.
Repeat 10 Times
Hold 10 Seconds
Complete 3 Sets
Perform 1 Times a Day
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SINGLE KNEE TO CHEST STRETCH - SKTC

While Lying on your back, raise your leg up and hold your thigh under your knee while gently pulling it towards your chest for a gentle stretch. Lower your leg down and repeat.
Repeat 3 Times
Hold 15 Seconds
Perform 2 Times a Day
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DOUBLE KNEE TO CHEST STRETCH - DKTC

While Lying on your back, hold your knees and gently pull them up towards your chest.
Repeat 3 Times
Hold 15 Seconds
Perform 2 Times a Day
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CAT AND CAMEL

While on your hands and knees in a crawl position, raise up your back and arch it towards the ceiling like an angry cat.

Next return to a lowered position and arch your back the opposite direction.
Repeat 3 Times
Hold 15 Seconds
Perform 2 Times a Day
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BRIDGE - BRIDGING

While lying on your back with knees bent, tighten your lower abdominals, squeeze your buttocks and then raise your buttocks off the floor/bed as creating a "Bridge" with your body. Hold and then lower yourself and repeat.
Repeat 15 Times
Hold 10 Seconds
Complete 3 Sets
Perform 1 Times a Day
Watch Video
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QUADRUPED ALTERNATE ARM AND LEG - BIRD DOG

While in a crawling position, brace at your abdominals and then slowly lift a leg and opposite arm upwards. Your hip will move into hip extension on the way up. Lower leg and arm down and then repeat with opposite side.

Maintain a level and stable pelvis and spine the entire time.
Repeat 15 Times
Hold 10 Seconds
Complete 3 Sets
Perform 1 Times a Day
Watch Video
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DEAD BUG

While lying on your back with your knees and hips bent to 90 degrees, use your stomach muscles and maintain pelvic neutral position. Do not allow your spine to move.

Hold pelvic neutral and then slowly straighten out a leg without touching the floor. At the same time raise an opposite arm over head. Do not allow your spine to arch during this movement.

Return to starting position and then repeat on the opposite side.
Repeat 15 Times
Hold 10 Seconds
Complete 3 Sets
Perform 1 Times a Day
Watch Video
Enlarge


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