Lumbar Strain Exercises
Isometric Quad Stretch
Lie flat on the floor maintaining your normal lumbar curvature. Pull on the elastic band or towel until a stretch is felt in your hamstring muscle. Hold for 10 sec, lower and repeat. With each repetition, try and pull your leg farther forward. You should not experience any back pain with this exercise. Follow the video for 10 repetitions.
Lie on your back with both knees bent. Rest the ankle of one leg over the knee of your other leg. Grasp the thigh of the bottom leg and pull that knee toward your chest. You should feel a stretch along the buttocks and outside hip of your top leg.
Quadruped Arm/Leg Raise
On hands and knees. Tighten abdominal muscles. Raise one arm and opposite leg, hold for 5 sec. Lower and repeat on other side. Repeat 10 times each side.
Lie on your back on the floor with your knees bent and your feet flat on the floor. Place your arms by your side or out to the sides. Raise your hips of the floor by pushing against the floor with your heels until your body forms a straight line from your shoulders to your knees. Hold the position for up to 30 seconds. Lower your body slowly back down to the starting position. Follow the video for 10 repetitions. Take a rest and complete 2 more sets of 10 repetitions resting for 1 min between each set.
Lie face down on the floor. Lift your body up onto your toes and your forearms with your elbows bent. Form a straight line from your shoulders to your ankles. Contract your abdominal muscles and hold this position for 30 seconds or as long as you can. Slowly lower your body back to the ground.
Lie on your side with legs, shoulders and hips in straight line. Prop yourself onto forearm and lift your lips off the floor. Hold for 15 sec then lower. Increase the time you hold each repetition.
Knee to Chest
Lying on back with knees bent, pull both knees in to chest. Hold for sec and repeat times.
Lie face down with palms on a firm surface. Push up with arms and extend your elbows so your arms are straight, head and shoulders are off ground but hip and legs are in contact with floor. Hold for 1-2 sec, lower and repeat.