Exercises - lower back level 1

Leg 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.

Hands 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

Superman - 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-knieënstand

Zit op de bal been heffen

• 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