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Back Rehabilitation

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  • Back Rehabilitation
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  • Back Rehabilitation
  • rehabilitation
Spine Examination

Back Rehabilitation Principles

  1. Consult your professional/s for treatment and rehabilitation as these are academic principle guidelines only and not prescriptive.
  2. ASSIC does not dispense medical and/or exercise advice.
  3. Consult your professional regarding exercise, treatment and rehabilitation exercise regimes and medical advise.
  4. The contents of the following web page are principle guidelines and must be utilized under the supervision of a relevant medical and/or exercise professional.

Chest Lifts

  • Lying on your stomach , tuck chin
  • Place hands under chin
  • Lift your chest upwards
  • Do not hyperextend your back
  • Keep both hips In contact with the ground
  • Contract gluteus (Don’t just work out of your back)
  • 15 reps x 3 sets
Chest Lifts
Chest Lifts

Superman Lying

  • Lie prone lift opposite arm and leg alternating.
  • Maintain a straight back and keep hips stable on the ground.
Superman Lying
Superman Lying

Leg cycles

  • Lying on your back
  • Press your lower back into the ground
  • Lift legs up
  • Drop one heel at a time towards the ground
  • 20-30 sec x 3 sets
Leg Cycles
Leg Cycles

Lay on your stomach with your arms extension at shoulder level.

Lift both our head and arms of the ground ensuring your stomach is tighten and spin- neck is currently align with each other.

Lying Stomach
Lying Stomach

Pelvic lifts

    • In a prone position, flex your knees at 90 degrees and place your feet in line with your soles firmly on the ground or on a roller.
    • Exhale, contract glutes and elevate hips until your shoulders, hips and knees are in a line.
    • Return to starting position.
Pelvic lifts
Pelvic lifts

Reverse leg lifts

  • Lying on your Stomach on the swiss ball
  • Keep core tight and both hips on the swiss ball
  • Contract gluteus and lift both legs off the ground Legs must be kept straight
  • Do not hyperextend the back
  • 12-15 reps x 3 sets
Reverse leg lifts
Reverse leg lifts
  • Stabilise posture and abdominals, exhale and contract and lift leg.
  • Return to starting position.
  • Repeat with opposite leg.
  • Maintain a straight back and ensure the ball does not move
Balancing Ball
Balancing Ball

Single leg deadlift

    • Start by standing on one leg, with abs tight and looking straight ahead.
    • Bend at your hips and keep a slight bend in your knee
    • Lower the dumbbell past your knee (or as low) as you can
    • Straighten back up
Stork Stand

Modified plank with hip extension

      • Start in a prone position with hands on ground, arms extended.
      • Lift hips and form a straight line with shoulders hips and feet. Maintain position.
      • Exhale lift right leg without rotating torso. Return leg to starting position.
      • Repeat with left leg.
Modified plank with hip extension
Modified plank with hip extension

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