Lower Back Exercises

Level: Advanced

Pages

 

Lower Back Exercises +
(Beginner)

 

Lower Back Stretches +
(Beginner)

 

Lower Back Stretches +
(Advanced)

Plank

 

1

Start with knees on the floor with both forearms resting on the ball. Slowly push off your knees rolling forward onto the ball. Hands directly under the shoulders with your thigh or shins on the ball. Do not allow your lower back to arch. Keep your feet, pelvis and shoulders in one long line. Hold this position for 30 seconds then roll your body back onto the ball into the start position. Perform 2 to 3 sets.

 

 

 

Gluteal Bridge

 

2

Start with knees on the floor with both forearms resting on the ball. Slowly push off your knees rolling forward onto the ball. Hands directly under the shoulders with your thigh or shins on the ball. Do not allow your lower back to arch. Keep your feet, pelvis and shoulders in one long line. Hold this position for 30 seconds then roll your body back onto the ball into the start position. Perform 2 to 3 sets.

 

 

 

Lumbar Extension

 

3

Start with knees on the floor with both forearms resting on the ball. Slowly push off your knees rolling forward onto the ball, both feet should be In contact with the floor. Placing fingers on the side of your temple (start position). Slowly raise your chest off the ball keeping the head in a neutral position. Raise the body so its parallel to the lower body. Try not to over extend. Hold for 2 seconds then return to start position. Gradually increase to 10 – 20 repetitions.

 

 

 

Lying Bridge

 

4

Lying on the floor with both feet and ankles resting on the swiss ball. Arms directly above the chest with hands together. Raise hips off the floor until the body is in a straight line from the shoulders to the heels with only the shoulders and head touching the floor. Hold this position for 5 – 10 seconds then relax both hips back to the floor.