Basic Low Back Conditioning Program

Stand against a wall. Bring Knee up to 12 O’clock. Extend leg back using your butt muscles and not your back. 20 reps

Stand against a wall. Bring Knee up to 12 O’clock. Extend leg back using your butt muscles and not your back. 20 reps

Start on back, knees together. Bring both knees to side. Then bring ankle closest to ground on top of opposite knee. 5 reps, hold 5

Start on back, knees together. Bring both knees to side. Then bring ankle closest to ground on top of opposite knee. 5 reps, hold 5

Start on back, feet and knees shoulder width apart. Use butt to bring body up. Advanced: raise 1 leg. Hold 2 seconds, 20 reps

Start on back, feet and knees shoulder width apart. Use butt to bring body up. Advanced: raise 1 leg. Hold 2 seconds, 20 reps

Alternate Arm/Leg Lift: Start in Figure 4 position. Bring stomach in towards spine. Right leg back, Left arm up/ Switch. 20 reps each

Alternate Arm/Leg Lift: Start in Figure 4 position. Bring stomach in towards spine. Right leg back, Left arm up/ Switch. 20 reps each

Figure 4 position to start. Tuck chin and round hips. Look up and draw stomach down, slight arch to low back. 25 times

Figure 4 position to start. Tuck chin and round hips. Look up and draw stomach down, slight arch to low back. 25 times

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“Dr.

Dr. Mike Urban's experience in sport performance training, cardiovascular rehabilitation, and neuromusculoskeletal chiropractic disciplines have been achieved through field experience and extensive education that includes training through Chapel, McMurtrie and Bartlett Chiropractic Orthopedic and Sports Medicine Clinic in Chesterfield, Missouri. Dr. Urban checks his email daily and welcomes any questions, comments, or inquiries to info@spineandsportsclinic.com

Posted on July 25, 2014 and filed under wellness & conditioning.