Lumbar Strengthening

The best way to prevent injury is by having strong, flexible muscles and joints which resist strain and injury. Stretch slowly, and never do any exercise that causes pain. If you are an athlete, your legs take a lot of abuse. Here are some advanced exercises for those with healthy knees, legs and arms that will get you ready for your sport.

Hamstring Stretch

While lying on back, use a stretching strap or long towel to bring your leg into the air. Keep knee straight. You should feel a stretch in the back of your thigh.

Repeat
Hold
Complete
Perform
2 Times
30 Seconds
1 Set
1 Times a Day

PIRIFORMIS STRETCH - MODIFIED

While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder.

Repeat
Hold
Complete
Perform
2 Times
30 Seconds
1 Set
1 Times a Day

Figure Four - Piriformis

 

Begin by lying on your back with your knees bent, feet flat on the ground. Raise your right foot up to your left knee, pressing the back of your ankle against the top of your knee. Reach under your left knee with both hands. Using your arms assist in bringing your left knee towards your chest, lifting your left foot off of the ground. Pull only until you feel a stretch in your right glute and hip. Maintain this position for the recommended hold time and then switch legs.

Repeat
Hold
Complete
Perform
2 Times
30 Seconds
1 Set
1 Times a Day

Isometric Transverse abdominal contraction

Lay on your back with your knees bent.  

Place your thumbs on your stomach just inside your hip bones to feel the muscle contract.

Activate your abdominals by pulling everything in. "Try to bring your naval to your spine."

Hold this contraction for as long as possible to improve endurance.  

Learn to use this muscle with daily activities such as lifting, bending, rolling.

Repeat
Hold
Complete
Perform
10 Times
5 Seconds
1 Set
1 Times a Day

HIP ADDUCTION SQUEEZE - SUPINE

Place a rolled up towel, ball or pillow between your knees and press your knees together so that you squeeze the object firmly. Hold and then release and repeat.

Repeat
Hold
Complete
Perform
15 Times
5 Seconds
1 Set
1 Times a Day

STRAIGHT LEG RAISE - SLR

While lying on your back, tighten your lower abdominal muscles, and raise up your leg with a straight knee. Keep the opposite knee bent with the foot planted on the ground.

Repeat
Hold
Complete
Perform
15 Times
2 Seconds
1 Set
1 Times a Day

HIP ABDUCTION - SIDELYING

While lying on your side, keeping your lower abdominal muscles tight, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time. Keep your leg in-line with your body.

The bottom leg can be bent to stabilize your body.

Repeat
Hold
Complete
Perform
15 Times
2 Seconds
1 Set
1 Times a Day

PRONE HIP EXTENSION

While lying face down with your knee straight, slowly raise up leg off the ground. Maintain a straight knee the entire time.

Repeat
Hold
Complete
Perform
15 Times
1 Second
1 Set
1 Times a Day

NOTE: We recognize that people will diagnose and treat themselves. We have provided this medical information to make you more knowledgeable about nonsurgical aspects of care, the role of exercise in your long-term recovery, and injury prevention. In some cases exercise may be inappropriate. Remember, if you diagnose or treat yourself, you assume the responsibility for your actions. You should never do any exercise that causes increased pain. You should never do any exercise that places body weight on a weakened or injured limb or back.