Exercises for the Spine
Single knee to chest stretch
Hold 20 seconds and repeat 5 times on each side
Hamstring stretch
Hold 20 seconds and repeat 5 times on each side
Lie on your stomach over ball
Hold 5 seconds and repeat 10 times
Standing with ball between your low back and the wall
Slowly bend knee 45 to 90 degrees and hold 45 seconds.
Lumbar Stabilization exercises with swiss ball
Hold 20 seconds and repeat 5 times on each side
Lumbar Stabilization exercise with swiss ball
walk hands out in front of ball and slowly perform push-ups
Hip Flexor Stretch
Hold 20 seconds and repeat 5 times on each side
Piriformis Stretch
Hold 20 seconds and repeat 5 times each side
Ankle Pumps
Move ankles up & down and repeat 10 times
Heel Slides
Slowly bend and straighten knee and repeat 10 times
Abdominal Contractions
Hold 5 seconds and repeat 10 times
Wall Squats
Bending both knee 45 degrees, hold 45 seconds and repeat 10 times
Heel Raises
Slowly raise heels up & down and repeat 10 times
Straight Leg Raises
Hold 1 to 5 seconds and repeat 10 times
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