Back Strengthening

Back Problem Specialist – Dr. Rahul Damle

1. Thoracic Extension
Lie on your stomach with arms at the side. Keep the chin tucked into the chest with the forehead resting on the floor. Lift the upper body off of the floor keeping the chin tucked in. Hold for 5 sec and relax.
Repeat for 5 – 10 times and increase gradually.

2. Prone Leg Lift
Lie on the stomach. Lift the leg up from the hip, with the knee straight about 4 –6” off of the floor. Hold for 5 sec and relax. Repeat for about 10 times. Repeat with the opposite leg.

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3. Prone Arm Lift

Lie on the stomach with the arms reaching above and next to your head. Lift one arm off of the floor and hold for about 5 sec. Return to the beginning position. Repeat with an alternate arm. Repeat 10 times with each arm. Progress to lifting both arms together as strength improves.

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4. Press Up

Lie on your stomach. Place the hands flat on the floor at shoulder level. Push up while keeping the hips on the floor and the knees together. Hold for 5 sec and relax. Repeat.

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5. Bridging
Lie on the back with knees bent and feet flat. Lift the buttocks off of the floor as high as possible and hold for 5 sec. Relax. Repeat.

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6. Pelvic Tilt
Lie on your back with knees bent and feet flat. Tighten the stomach muscles to flatten the back against the floor. Hold for 5 sec and relax. Repeat.

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7. Partial Sit-ups
Lie on the back with knees bent and feet flat. With the arms out in front / clasped behind your head, curl the upper body up to clear the shoulders off of the floor. Hold for 3 sec and relax. Repeat

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8. Diagonal Sit-up
Lie on the back with knees flat and feet flat. Do a partial sit-up with the left hand/elbow reaching for the right knee. Hold for 3 sec and relax. Repeat. Next, repeat in the opposite direction.

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9. Opposite Arm – Leg lift
Lie on the stomach with the arms reaching above and next to the head. Lift the left arm -as you lift the right leg. Hold them straight for 3 sec and relax. Repeat. Repeat with the opposite arm and leg.

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10. Opposite Arm – Leg lift on Hands & Knees
On the hands & knees, lift the left leg along with the right leg. Maintain a flat back and level hips. Hold for 5 sec and relax. Repeat. Repeat with the opposite arm and leg.

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11. Standing Side Bends
Standing up straight bend to one side as if sliding the hand down the outer side of the thigh. Alternate with the opposite side.

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12. Standing Back Bends
Stand upright with hands on the lower back. Bend backward as far as comfortable. Hold for 5 sec and relax. Repeat.

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