Exercise Ball Lumbar Strength Program

SUPINE TRUNK ROTATION

While lying on your back with an exercise
ball under your lower legs, slowly roll the ball
side to side to gently rotate your back.

Repeat 10 Times
Hold 3 Seconds
Complete 2 Sets
Perform 1 Time(s) a Day

 

 

PRAYER STRETCH

While kneeling with an exercise ball in front
of you, slowly lean forward and roll the ball
forward until a stretch is felt.

Repeat 5 Times
Hold 5 Seconds
Complete 2 Sets
Perform 1 Time(s) a Day

 

 

PELVIC TILT – SITTING

Sit on a large exercise ball and place your
hands on your hips. Next, arch your low back
and then flatten it repeatedly. Your pelvis
should tilt forward and back during the
movement. Move through a comfortable
range of motion.

Repeat 10 Times
Hold 1 Second
Complete 2 Sets
Perform 1 Time(s) a Day

 

 

FLOOR BRIDGE

While lying on the floor, place an exercise
ball under your lower legs and then raise up
your buttocks.

Repeat 10 Times
Hold 3 Seconds
Complete 2 Sets
Perform 1 Time(s) a Day

 

 

SEATED ALTERNATE ARM AND LEG

While seated on an exercise ball, raise a leg
and opposite arm. Return limbs back down
and then raise the opposite side.

Repeat 10 Times
Hold 1 Seconds
Complete 2 Sets
Perform 1 Time(s) a Day

 

 

PRONE ROLL OUT

Kneel with an exercise ball in front of you.
You should be flexed at hips and your
elbows propped on the ball.
Next, slowly lean forward and allow the ball
to roll forward up your arms while
maintaining a tight and neutral spine.
Lastly, roll the ball back to the starting
position using your arms and trunk.

Repeat 10 Times
Hold 5 Seconds
Complete 2 Sets
Perform 1 Time(s) a Day

 

 

SUPINE CRUNCH TOUCH

Start by lying on the floor with your knees
bend and holding a ball over your head.
Next, bring both your knees and ball towards
each other above your chest and touch your
knees to the ball. Then slowly return both to
original positions.

Repeat 10 Times
Hold 1 Seconds
Complete 2 Sets
Perform 1 Time(s) a Day

 

Print this exercise series by visiting www.my-exercise-code.com and entering code 5AN3EXG.
Patients receive a customized exercise program when working with a physical therapist. Contact us today for more information!