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Back and Core Stretching Exercises

The document outlines a Back, Core, and Pelvis exercise program consisting of three exercises: lumbar rolling stretch, bridging, and quadratus lumborum side stretch. Each exercise includes specific sets, repetitions, and hold times to enhance flexibility and strength in the targeted areas. The program is designed to be performed twice daily, with detailed instructions for each exercise provided.

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7 views1 page

Back and Core Stretching Exercises

The document outlines a Back, Core, and Pelvis exercise program consisting of three exercises: lumbar rolling stretch, bridging, and quadratus lumborum side stretch. Each exercise includes specific sets, repetitions, and hold times to enhance flexibility and strength in the targeted areas. The program is designed to be performed twice daily, with detailed instructions for each exercise provided.

Uploaded by

nammunbenzin97
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Back & Core & pelvis program [Link].

com
PhysiApp code: ayoqznxb
Nattnaeree Boonwarutaraya

2 Sets / 8 Reps / 5 s hold

1. Lumbar rolling stretch - knee rocks

Lie on your back with your knees bent and your feet flat on the floor.
Keeping your shoulders flat on the bed, roll both knees out to one side.
Hold this position.
You may feel the stretch in your hips, as well as your lower back.
Bring your knees back to the middle before repeating the same movement on the
other side.

4 each side, morning and night

3 Sets / 10 Reps / 3 s hold

2. Bridging

Lie on your back with your knees bent and your feet flat on the floor.
Tighten your buttock muscles and lift your hips up off the floor.
Make sure you keep your hips up and level throughout the movement.
Slowly lower your buttocks and hips back down, and repeat the exercise.

3 sets of 8-10 reps and holding for 3 seconds each side

2 Sets / 1 Rep / 30 s hold

3. Quadratus lumborum side stretch

Stand up straight.
Keeping your knees straight, cross the leg of your affected side in front of the
other.
Reach over your head with the arm on your affected side whilst simultaneously
using your other arm to push sideways on your hip.
Hold this position and feel the stretch into your side.

Complete 3 stretches each side and hold for 20-30 seconds each time.
Can complete this 2x daily (morning and night).

Back & Core & pelvis program (assigned on 17/10/2024) Page 1 of 1


Assigned by Flinders Health2go Physiotherapy, printed on 17/10/2024

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