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Low Back Prehab Post Rehab Program

By Cary Raffle | MS Exercise Science & Health Promotion | Certified Personal Trainer | Certified Orthopedic Exercise Specialist | trainercary.com | 917-603-3813 Check with your doctor before beginning a new exercise program | Exercises are appropriate for most people, but it is best to meet with a qualified trainer for selection and instruction

Exercises NOTES
1

foam roll - it band

1. Lie on your side supporting your weight on your forearm with a foam roll under the outer thigh.
2. Glide your body over the foam roll from your hip to just above the outside of your knee.
3. Spend more time rolling on any sore spots you find.
4. Complete the set on one side before repeating with the opposite leg.

Be sure to: Place as much weight on the foam roll as you can tolerate.

You should feel it: As if you were getting a deep massage.

2

foam roll static hold - tfl

1. Lie face down on the ground with a foam roll under one hip. Support your weight with your forearms and the foot of the opposite leg.
2. Find a tender spot along the front and slightly to the outside of your upper thigh, just below the pelvis.
3. Hold this position for the prescribed amount of time.
4. Complete the set on one side before repeating with the opposite leg.

Be sure to: Place as much weight on the foam roll as you can tolerate.

You should feel it: As if you were getting a deep massage.

3

foam roll - hip flexor

1. Lie face down on the ground, supporting your weight on your elbows, with a foam roll under one thigh and the other leg crossed over at the ankles.
2. Roll along the front of your upper thigh to your hip.
3. Spend more time rolling on any sore spots you find.
4. Complete the set on one side before repeating on the opposite leg.

Be sure to: Place as much weight on the foam roll as you can tolerate.

You should feel it: Massaging the front of your upper hip.

4

foam roll - piriformis

1. Sit on the ground with your butt on a foam roll.
2. Roll along your glutes to your lower back.
3. Spend more time rolling on any sore spots you find.
4. Continue for the full set.

Be sure to: Place as much weight on the foam roll as you can tolerate.

You should feel it: As if you were getting a deep massage.

5

foam roll - low back

1. Lie face up on the ground with a foam roll under your back and your hands supporting your head.
2. Roll from the middle of your back down to the base of your spine and back up.
3. Spend more time rolling on any sore spots you find.
4. Continue for the full set.

Be sure to: Place as much weight on the foam roll as you can tolerate.

You should feel it: Massaging your lower back.

6

foam roll - mid to upper back

1. Lie face up on the ground with a foam roll under your mid back and your hands supporting your head.
2. Lift your butt off the ground so that your weight is supported by your feet and the
foam roll.
3. Roll from the middle of your back to your shoulders.
4. Spend more time rolling on any sore spots you find.
5. Continue for the remainder of the set.

Be sure to: Place as much weight on the foam roll as you can tolerate.

You should feel it: As if you were getting a deep massage.

7

foam roll - latissmus dorsi

1. Lie on your side with a foam roll under your armpit.
2. Roll along your side to your lower back and back up to your armpit.
3. Spend more time rolling on any sore spots you find.
4. Complete the set on one side for before repeating on the opposite side.

Be sure to: Place as much weight on the foam roll as you can tolerate.

You should feel it: Massaging the side of your back.

8

foam roll - adductor

1. Lie facedown with a foam roll under the inside of one thigh and the other leg out to the side.
2. Roll along the inside of your thigh from your pelvis to the inside of your knee.
3. Spend more time rolling on any sore spots you find.
4. Complete the set on one side for before repeating on the other leg.

Be sure to: Place as much weight on the foam roll as you can tolerate.

You should feel it: Massaging your inner thigh.

9

Back Stretch

10

Kneeling Hip Flexor Stretch

The kneeling hip flexor stretch is a static flexibility exercise for both the one- and two-joint hip flexor muscles. Start on one leg with your left leg being the back leg. Make sure the left heel is directly in line with your left hip. Prior to beginning the movement, do a posterior tilt to the pelvis, tucking the tailbone under and removing any lordosis in your low back. Hold that there and move your pelvis forward, bringing the right knee toward the right toe, only as far as you can go while maintaining that lack of lordosis or stabilization in your low back. At that point, the stretch will increase through those hip flexors in the front. You would progress by doing a little bit of hip rotation from this position, so you circumduct your pelvis around your fixed femur, which hits the hip flexors in a lot of different angles and a lot of different dimensions in space. Start clockwise and then reverse directions and go in counterclockwise position. If you want to regress this exercise, you'll want to provide some external stability. Get a chair next to the front leg and focus more on the actual stretch and worry less about balancing side to side in this position.

11

hip abduction - sidelying straight leg

1. Lie on your side with your head resting on your bottom arm, legs straight, and top leg slightly behind your bottom leg.
2. Keeping it straight, lift your top leg up in the air and slightly back.
3. Lower your leg back to the floor.
4. Complete the set on one side before repeating with the other leg.

Be sure to: Do not allow any movement through your torso as you lift your leg.

You should feel it: Working the outside hip of your top leg.

12

hip extension - quadruped straight leg

1. Start on your hands and knees with your belly button drawn in and your shoulders pushed away from the floor.
2. Extend one leg straight back and slightly up.
3. Return to the starting position.
4. Complete the set on one side before repeating with the opposite leg.

Be sure to: Do not allow your back to arch as you lift your leg.

You should feel it: Working your glutes.

13

Plank

14

Single Leg Hip Lift

15

Stability Ball Squat

16

Seated Leg Curls

***SINGLE LEG *** PERFORM FULL SET ON EACH SIDE
Make sure abdominal muslces are drawn in just like for plank