BACK EXERCISES

							        Back exercises



Knee Twist




Lie on back with knees bent. While trying to keep
your lower back flat, slowly let both knees fall
together toward the floor. Hold for ten seconds, then
go back to start position with knees up. Repeat other
side. Repeat exercise ten times.




Arm Circles




Start with hands straight out by sides. Slowly make
circles with each outstretched arm, about one foot in
diameter. Continue the circular motion of the
outstretched arms for ten seconds. Repeat exercise ten
times.
Side Bend




Stand straight up with hands above head. Slowly
reach your hands to the right and hold for ten seconds,
then straight up and pause, then go to the left and hold
for ten seconds, then straight up again and pause.
Repeat the stretch ten times.




Hamstring Stretch




Place a belt or rope around the arch of your foot.
Straighten your leg. Slowly begin to pull your leg to a
straight up position. Depending upon your flexibility,
having your leg point straight up may be a realistic
goal. For those who have good flexibility, you may be
able to go past vertical during your stretch.
Standing Rotation




If you play rotational sports like tennis and golf, it is a
good idea to include rotational stretches like the one
shown. Hold a raquet, golf club or broom across your
shoulders as shown. Without moving your feet,
slowly rotate your shoulders to the left, then back to
the right. Do this stretching exercise for five minutes
before playing.




Correct Lifting Technique




Start with one knee on the ground. Maneuver the
object as close to you as possible. Raise the object
with your ARMS up to mid thigh, then stand up while
keeping your back straight. Remember: Do not bend
at
 the waist. Use the power of your legs to lift.
Abdominal: Double Knee Up




Starting position: Lay on your back with knees bent
and hands behind your head. Raise both knees upward
as far as you can, using the strength of your stomach
muscles. Hold for five seconds. Go back to starting
position. Repeat exercise ten times.
DO NOT JERK YOUR HEAD OR NECK
FORWARD.




Abdominal Crunch




Lie on your back. Try to keep your low back in
contact with the ground. Slowly lift your right
shoulder up six inches off the ground. Merely raise
your shoulders up six inches, hold for one second and
lie down. Repeat for ten sit ups, alternating left
shoulder and right shoulder. DO NOT do a full sit up.
DO NOT put your hands behind your neck to jerk
yourself upward.
Press Up: Sphinx Position




Start by lying on your stomach. Begin to raise your
upper body slowly, while keeping your pelvis flat to
the floor. Try to create an arch in your low back. Go
up only as far as you can without discomfort. Work
up to the position shown here, also known in Yoga as
the Sphinx position.




Superman




Start by lying on your stomach with face down. Raise
your shoulders and hold yourself up with your arms
extended in front of you. Hold for 30 seconds, then
return to starting position. Repeat exercise ten times.
 Standing Back Extension




 This exercise can be done at work or any other
 place where doing a press up on the floor is
 impractical. Start with hands on low back. Slowly
 arch backward as far as you can without
 discomfort. Hold only for three seconds, and
 return to starting position. Repeat five times.




The "Dog"




Start on all fours. Create an arch in your low back by
lowering your abdomen toward the ground, while at
the same time raising your head. Hold for 30
seconds. Go back to starting position. Repeat
exercise 20 times.
Single knee To Chest




Start with both legs and feet together flat on the
ground. Raise your right knee upward and pull it
toward your chest with your hands. Hold for 30
seconds, then return to starting position. Repeat
with other leg. Do ten repetitions with each leg,
alternating between right and left leg.




Piriformis Stretch




Lie down with your right knee up, and both
arms stretching outward at 45 degree angles
away from your body. Slowly let your right
knee fall across your body to the ground. Keep
your shoulders as flat as possible. Hold for 30
seconds. Return to starting position. Raise your
left knee and let it fall across your body to the
right side. Hold for 30 seconds. Return to
starting position. Do the exercise ten times,
alternating knees.
Piriformis Standing




This exercise can be done at work, or on
the golf course, because it can relieve
back pain without requiring you to lay
down on the floor for the standard
piriformis stretch.
 To help you maintain your balance, you
can lean against a wall or tree. Start by
raising your knee in front of you. Slowly
swing your knee across your body and
hold for ten seconds. Repeat with other
knee.




Body Flexion                                   Top




Start on your knees with hands across abdomen.
Slowly lean forward and let your body curl forward,
keeping your head off the ground. Hold for 30
seconds. Repeat several times.
Body Flexion & Stretch




Start on your knees. Slowly lean forward and let your
hands stretch outward and forward. Be sure to keep
your head off the ground. Hold for 30 seconds.
Repeat several times.




Bend Over




Start by standing straight up. Cross your arms across
your chest. Slowly bend over, allowing the weight of
your upper body to stretch your back. Relax as you
stretch both your back and the back of your legs. Hold
for ten seconds. Return to stand up position. Repeat
exercise 20 times.
Stretch To Foot




Start in a sitting position with legs extended and feet
together. With your hands flat against the ground,
slowly extend forward as far as you comfortably can.
Hold for 30 seconds and relax. Repeat stretch ten
times