Back Stabilization Exercises

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this website are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.

Bridging Exercises - Standard and Leglift

Standard Position:
On back with knees bent and arms crossed on chest.
Leg Lift Position - On back with knees bent and arms at side.

Standard Movement:
Tighten the abdominal muscles and slightly squeeze the buttocks. Then, tilt the pelvis into a "neutral" position and raise pelvis off the floor. Hold this position for a count of ___ seconds*, then return to the starting position.
Leglift Movement:
Once in the bridge position as described above, raise one leg bringing the foot approximately 6 inches off the floor. Hold this position for a count of ___ seconds*, then return the foot to the floor. Repeat this movement with the opposite leg.
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Repetitions and Sets:
*See personalized exercise prescription sheet.

​Mad Cat Exercise

Position:
Hands and knees on floor in "cat" position.

Movement:
Slowly arch the back upwards and tuck the chin by flexing the head forward and tightening the abdominal muscles - the "mad cat" position. Hold this position for a count of ___ seconds*. Then, lift the head upwards and extend the lower back so that the abdominal section hangs downward (reversed position). Hold this position for a count of ___ seconds*.

Repetitions and Sets:
*See personalized exercise prescription sheet.

On All Fours Exercises

Position:
Hands and knees on floor.

Movement - Arms:
In the "on all fours" position, tighten the abdominal muscles and flatten the back to maintain a "neutral spine" position. Next, slowly extend one arm in front of the body, hold for a count of ___ seconds*, then return to the starting position. Repeat this movement with the opposite arm. Perform a total of ___ repetition.

Movement - Arms and Legs:
In the "on all fours" position, tighten the abdominal muscles and flatten the back to maintain a "neutral spine" position. Next, slowly extend one arm in front of the body while simultaneously extending the opposite side leg backwards, hold for a count of ___ seconds*, then return to the starting position. Repeat this movement with the opposite arm and leg. Perform a total of ___ repetitions*.

Repetitions and Sets:
*See personalized exercise prescription sheet.

Dead Bug Exercises

Position:
On back with knees bent and arms at side.

Movement - Arms:
First, tighten the abdominal muscles and slightly squeeze the buttocks in order to press the small of the lower back into the floor and tilt the pelvis into a "neutral" position. Now, slowly extend one arm above the head and return it back down to the side. Next, perform the same movement with the opposite arm. Perform a total of ___ repetitions*.

Movement - Leg Lift:
First, tighten the abdominal muscles and slightly squeeze the buttocks in order to press the small of the lower back into the floor and tilt the pelvis into a "neutral" position. Now, slowly lift one foot approximately 6 inches off the floor, hold it for a count of ___ seconds*, then return it back to the floor. Next, perform the same movement with the opposite leg. Perform a total of ___ repetitions*.

Movement - Leg Extension:
First, tighten the abdominal muscles and slightly squeeze the buttocks in order to press the small of the lower back into the floor and tilt the pelvis into a "neutral" position. Now, slowly extend one leg outwards until the knee is fully extended, and slowly return it back to the starting position. Next, perform the same movement with the opposite leg. Perform a total of ___ repetitions*.

Movement - Arms and Legs:
This exercise is similar to the arm and leg movements described above, except with this exercise, alternate arm and leg movements occur simultaneously. For example, once in the "neutral" position as described above, the left arm is slowly extended overhead while at the same time the right leg is lifted (or extended) - then, at the same time the left arm returns to the starting position so to does the right leg. Next, repeat this movement, but with the opposite arm and leg. Perform a total of ___ repetitions*.
​
Repetitions and Sets:
*See personalized exercise prescription sheet.

Pelvic Tilt Exercise

Repetitions and Sets:
*See personalized exercise prescription sheet.

Prone Extention Exercise

Position:
Face down position.

Movement:
With the arms behind the back and while keeping the pelvis and legs in contact with the floor, slowly lift the torso off the floor. Be sure to keep the chin tucked during the movement to prevent neck strain. Hold this position for a count of ___ seconds*, then return to the starting position.

Repetitions and Sets:
*See personalized exercise prescription sheet.

Prone Press-Up Exercise

Position:
Face down position.

Movement:
While keeping the pelvis and legs in contact with the floor, slowly push the torso off the floor and into extension using either the elbows or hands. Be sure to keep the buttocks and back relaxed, and keep the hips in contact with the floor. Hold when in a comfortable position for ___ seconds*, then return to the starting position.

Repetitions and Sets:
*See personalized exercise prescription sheet.

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