For Your Lower Back

 

Half Side Bridge

Sets/Reps: To Fatigue
Hold: 8sec
Rest: 30sec
4x PER WEEK

  • Bridge the torso between the elbow and the knees.
  • Lay on one side with knees bent, elbow directly under shoulder.
  • Keep knees, hips and shoulders in the same plane.
  • Raise your hip up off the floor, avoiding forward or backward rotation.
 

Quadruped Cross Crawl (Bird Dog)

Sets/Reps: To Fatigue
Hold: 8sec
Rest: 30sec
4x PER WEEK

  • Start on your hands and knees. Maintain a neutral flat back. Brace with your abdominal muscles.
  • Slowly sweep one leg behind while at the same time extending the opposite arm in front, until both are parallel with the floor.
  • Sweep them back in; repeat switching sides.
 

Plank

Sets/Reps: To Fatigue
Hold: 8sec
Rest: 30sec
4x PER WEEK

  • Support your body on your elbows and feet, elbows shoulder width apart and feet together.
  • Maintain knees hips and shoulders in the same plane.
  • Brace with your abdominals.
 

Bridge

Sets/Reps: To Fatigue
Hold: 8sec
Rest: 30sec
4x PER WEEK

  • Lay on your back with knees bent and feet flat on the floor.
  • Place arms 45 degrees to the side, with palms up.
  • Slowly raise pelvis off the floor, keeping shoulder blades on the floor.
  • Maintain knees hips and shoulders in the same plane.
  • Brace with your abdominals.
 

This content was originally published by the Ontario Chiropractic Association.

Kevin Kraemerexercises, stretches