#1 – Cat and Cow
Begin in a 4-point position, with your hands underneath your shoulders and your knees underneath your hips. Tighten your abdominal area. Round out your mid back and drop your head towards the floor. Then alternate by bringing the head up and dropping the mid back. Repeat the movement.
Cat and Cow
Start off with 1 set of 5 repetitions. Perform the exercise in a smooth controlled movement with a quick stop at the top position. Intensity is light. The purpose of this exercise is to work on improving the mobility in the lumbar, the whole spine, and strengthening the muscles around the spine area.
#2 – Supermans / Bird Dog
Begin in a 4-point position, with your hands underneath your shoulders and your knees underneath your hips maintaining a good alignment with your head, shoulders, and hips. Tighten your abdominal area. Reach one arm forward as you extend your opposite leg back. Hold the position for a couple of seconds and then return back to the starting position. Repeat the movement on the opposite side.
Supermans / Bird Dog
Start off with 1 set of 5 repetitions on each side. Perform the exercise in a smooth controlled movement with a good stop at the top position. Intensity is light. The purpose of this exercise is to strengthen the muscles throughout the back area.
#3 – Baby Cobra
Lie on your stomach on the floor maintaining good alignment with your head, shoulders, hips, and legs. Place both hands on your side at shoulder level. Slowly press up and arch your upper back. Hold the position for a couple of seconds and then return back to the starting position. Repeat the movement.
Baby Cobra
Start off with 1 set of 5 repetitions. Perform the exercise in a smooth controlled movement with a good stop at the top position. Intensity is light. The purpose of this exercise is to strengthen the muscles in the spine area.
#4 – Breaststroke
Lie on your stomach on the floor maintaining good alignment with your head, shoulders, hips, and legs. Tighten your abdominal area. Lift your upper body and legs off the floor, and then reach your arms forward and swim up. Repeat the movement.
Breaststroke
Start off with 1 set of 5 repetitions. Perform the exercise in a smooth controlled movement with a good stop at the top position. Intensity is light. The purpose of this exercise is to strengthen the muscles around the spine, pelvis, and shoulder area.
#5 – Plank
Lie on your stomach on the floor. Prop yourself up on your forearms. Tighten up the abdominal area and then bring your hips up maintaining good alignment with your head, shoulders, hips, and legs. Hold this position for 5 seconds. Repeat the movement.
Plank
Start off with 1 set of 5 repetitions. Perform the exercise in a smooth controlled movement with a good stop at the top position, ideally for 5 seconds. Intensity is moderate. The purpose of this exercise is to work on the core area to help strengthen the back.
Take Care,
Rick Kaselj, MS
.