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

1
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
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 ...
2
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
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 outsi...
3
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
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 you...
4
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
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: Pla...
5
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
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 ...
6
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
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 rol...
7
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
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 se...
8
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
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...
9
10
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
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 ...
11
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
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. ...
12
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
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 positio...
13
14
15
16
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
***SINGLE LEG *** PERFORM FULL SET ON EACH SIDE Make sure abdominal muslces are drawn in just like for plank
Profile Picture

Created By CARY RAFFLE

Exercise Physiologist, Personal Trainer

Print Workout

Image View

Image View

Select

Simple View

Simple View

Select

Step by Step

Step by Step View

Select

Share Workout

This workout is the product of the trainer who created it. IDEA and Athletes' Performance, Inc. are not responsible nor endorse the efficacy of this program or the appropriate use of the exercises held within.