Description
To increase muscle strength in lower body to decrease lower back pain.
Exercise Routine
|
Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for yo...Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. Start with your body in a straight line. Cross your arms in front of you or behind your head. You can also hold a weight for extra resistance. Slowly bend forward at the waist as far as you can while keeping your back FLAT. Do not round your back. Slowly raise your torso until your legs and upper body are in a straight line again. Do NOT arch your back past a straight line! Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 10 x 10 lbs
Set 2: 10 x 10 lbs
Set 3: 10 x 10 lbs
|
|
Lie on your back resting your head on the floor. Make sure your head, shoulders, and lower back are all touching the floor. Place your feet flat on a stability ball. Brace your abdominal muscles and p...Lie on your back resting your head on the floor. Make sure your head, shoulders, and lower back are all touching the floor. Place your feet flat on a stability ball. Brace your abdominal muscles and press down on the ball with your feet and up with your hips. Raise your hips until they form a straight line with your knees and shoulders. Slowly lower your hips about 2 inches from the floor and repeat. Exercise description and photo by Michael Diebler. (less)
Routine:
Set 1: 10 x 0 lb
Set 2: 10 x 0 lb
Set 3: 10 x 0 lb
|
|
|
The ball helps with support in this exercise. Place the ball between the wall and your lower back. Step forwards about a foot length and lean gently back into the ball. Make sure most of your support ...The ball helps with support in this exercise. Place the ball between the wall and your lower back. Step forwards about a foot length and lean gently back into the ball. Make sure most of your support comes from your legs. Slowly lower your body down by bending at your knees and allowing the ball to travel up your back. Only go as far as 90 degrees at the knee as any further could put too much pressure on your knee joints. Once you are in the seated position push yourself back up allowing the ball to travel back down to the base of your spine. Keep your chest out and head high at all times through this exercise as it will help to keep your back straight (neutral). Exercise description by Hugo Saner. (less)
Routine:
Set 1: 12 x 0 lb
Set 2: 12 x 0 lb
Set 3: 12 x 0 lb
|
|
While sitting a leg press machine, press the weight rack up as if you were going to do a leg press. Lock your knees and slide your feet down so that only the balls of your feet are on the rack and you...While sitting a leg press machine, press the weight rack up as if you were going to do a leg press. Lock your knees and slide your feet down so that only the balls of your feet are on the rack and your heels are hanging off. Push with your toes and point the feet like a ballet stance, pushing the rack along with you. Let the rack come back down bringing the toes closer to your body and repeat. Make sure the handles remain in the locked position. If your feet were to slip off the rack and you don't have the handles locked you can be injured. Don't bounce the rack up and down. Use the muscles slowly with control. You can also focus on the inner or outer calves by pointing your toes in or out instead of keeping them straight. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 12 x 75 lbs
Set 2: 12 x 75 lbs
Set 3: 12 x 75 lbs
|
