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Lower Back and Core Strengthening Exercises: A B C D

This document provides instructions for several core strengthening exercises targeting the lower back, mid back, and abdominal muscles. Exercises include modified lower back extensions on a Roman chair while moving the hands in different positions. Another exercise involves pushing knees into a ball while pressing the lower back into the floor. Additional exercises are performed on a Roman chair or using resistance bands on a universal gym to strengthen abdominal muscles through crunches or lower back muscles through controlled resistance movements. The exercises are meant to be performed in sets of increasing repetitions and can be modified by adding rotational movements.

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drprasant
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125 views2 pages

Lower Back and Core Strengthening Exercises: A B C D

This document provides instructions for several core strengthening exercises targeting the lower back, mid back, and abdominal muscles. Exercises include modified lower back extensions on a Roman chair while moving the hands in different positions. Another exercise involves pushing knees into a ball while pressing the lower back into the floor. Additional exercises are performed on a Roman chair or using resistance bands on a universal gym to strengthen abdominal muscles through crunches or lower back muscles through controlled resistance movements. The exercises are meant to be performed in sets of increasing repetitions and can be modified by adding rotational movements.

Uploaded by

drprasant
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

Lower Back and Core

Strengthening Exercises
Modified lower back extensions performed on the Roman Chair.
These exercises when done as directed will strengthen the lower and mid back as well as the
posterior neck muscles. From the position 1 (a), position you hands as shown (b). Slowly, feeling
each spinal segment, lift your body. When you reach position 2 (c), move your hands across your
chest as shows (d).

(c) Copyright, Charschan Chiropractic and Sports Injury Associates 2006

Position 1

Position 2

As you continue to extend your back, you will reach


neutral position 3 (body perpendicular to the floor) you
place your hands behind your neck (f) and bring your
neck into full extension (e). You will then slowly descend
back down into position 1 and repeat. Begin with 6-8
repetitions and work toward 20-25 in one set.

Position 3

Exercises for lower back postural


muscles (Erector Spinae)
These exercises are performed laying
down on the floor with a small ball
(beach ball e.g..). Lay on back with
knees bent, making sure lower back is
pressed against floor.
Push knees into ball
against wall as shown
by tensing lower back
muscles on side of
the ball. Hold sustained contraction for
10 seconds. Increase
to 50-60 seconds
over a two to three
week period.

Exercises for abdominal muscles on Roman Chair


These exercises are performed with your buttock sitting over the pad on the roman chair and your
feet under the rests on the chair. Allow your body to go into as much extension as tolerated (a).

Slowly bring your body


up until it reaches
approximately 60
degrees (b). Then
slowly go down to
original position (a)
again. Repeat initially
for 4-6 reps and work
toward 20-25 in one
set.
**All exercises on this page to be performed every other day.

Core Strengthening Sitting using Universal Gym


Abdominal Training with
Universal Gym

Position 1

Position 2

Begin with 10 -20 pounds


(weight 1 or 2). Hold Strap
against anterior chest 4
inches down from collar
bones with feet secured
behind cushions as shown in
picture. Pull forward and
crunch keeping the strap firm
on chest against resistance.
Start with 6-8 reps and work
toward 20. Then go to next
weight and begin the same
way. Goal is to progress three
weight levels from where you
began.

Position 1

Position 2

Lower Back Training with Universal Gym


Begin with 10 -20 pounds (weight 1 or 2). Hold Strap
against anterior chest 4 inches down from collar bones
facing the back of the bench seat while sitting upright.
Pull backward using lower back only keeping the strap
firm on chest against resistance. Start with 6-8 reps
and work toward 20. Then go to next weight and begin
the same way. Goal is to progress three weight levels
from where you began.

Advanced Core Strengthening on Roman Chair


Posterior central lower back muscles
Align yourself so waist is at end of bench. Bend all the
way forward and quickly perform 10 lower back
extension exercises. Work up toward 40-60 in one set.

Position 1

Position 2
Modification for Quadratus and Posterior
Rotational Core Muscles
Begin the same as the first exercise but when you
come up to neutral, hyperextend to the right and to the
left. This will strengthen the muscles at your waist as
shown. Work up toward 40-60 in one set.

Modification for Obliques or Anterior Core


Muscles
Begin this exercise sitting on the top of the bench,
performing a sit up as on the first page. Next, as you
come up rotate either right or left to strengthen the
muscles. Work up toward 40-60 in one set.

**Important Note**
As you perform these exercises, you will find it difficult
to be able to do both the rotational exercises and the
straight up and down ones as your repetitions increase. I recommend doing them all on one day at the
beginning and then as your repetitions increase, one
day performing rotational exercises and the other day
performing the others. Once you reach 50-60 reps, you
can perform these periodically but they do not need to
be done continuously once your goals have been met

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