Tests and treatments
Exercises - lower back level 1
Leg muscles
Leg musclesLeg lift while lying on your stomach on the ball
Side lying upper knee lift
- Do these exercises as tolerated within your pain threshold. You may be able to make small movements without feeling pain. After several repetitions, you will feel more relaxed and will be able to move more.
- Do each exercise 30 times at a relaxed pace.
- Keep breathing calmly and relax.
Mobiliserend
MobiliserendHands and knees hollow back/arched back
Loosening up your back on the ball
Nerve flossing
Complete each exercise in three sets of ten repetitions.
- Each exercise should be performed without it causing pain.
- Keep your back in a neutral position, unless you have been told that your pelvis should tilt.
- Tighten your core abdominal muscles before you perform each exercise. Relax these muscles only after you have finished the exercise.
Bridging on the ball
Arm and leg lift while lying on your stomach
Core abdominal muscles
Stabiliserend
StabiliserendSuperman - one leg
Rocking forward and backward on hands and knees
Bridging op de bal
Glutes
Deep glutes
Quadriceps
Diepe buikspieren
Romp draaien op de bal
Superman met 1 arm
Superman met 1 been
Voor- en achterwaarts neigen in handen-knieƫnstand
Zit op de bal been heffen
Stretching
Stretching- 3x20 seconden aanhouden, niet veren
- Blijf rustig ademhalen en ontspan
- Het is de bedoeling dat je spieren rekken, maar je mag geen pijn voelen.
- Houd je rug in neutrale houding
Bilspieren
Hamstrings
Diepe bilspier
Heupbuigers
Quadriceps
Rug- en flankspieren
Latest publication date: 05/02/2021