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Mount Elizabeth Medical Centre
Suite #11-13/14/15, 3 Mount Elizabeth
Singapore 228510
Tel: (65) 6738 2628
Fax: (65) 6738 2629

Parkway East Medical Centre
Suite #03-05, 319 Joo Chiat Place
Singapore 427989
Tel: (65) 6348 2605
Fax: (65) 6348 2606

Back Exercise

General Description

Do all exercises preferably using a thin mattress or blanket on the floor.
Do not rush, always allow adequate time.
Do not hold your breath.
Do each exercise 5 times each, increasing the number as strength increases.
Stop if any exercise increases pain.

THE BASIC PELVIC TILT
The pelvic tilt is basic to most abdominal strengthening exercises. Lie on your back with your knees bent and your feet flat on the floor (Crook Lying). Pull your stomach muscles in and squeeze your buttocks together. This will tilt your pelvis back so that the lower part of your spine flattens against the floor. This exercise reduces the excessive degree of “sway back” or lordosis. Hold this position for 5 or 6 seconds and then slowly relax. Remember to keep your neck and shoulder muscles relaxed and do not hold your breath.
PARTIAL SIT-UPS
Crook lying. Maintain the pelvic tilt position and hold. Tuck chin in and raise your head and shoulders as far as you can hold. At the same time bring your arms forward to reach your knees. Hold that position for 5 seconds and then slowly lower yourself back. Concentrate on holding the pelvic tilt particularly when you are lying back.
ALTERNATE KNEE TO CHEST IN CROOK LYING
Maintain the pelvic tilt position and hold. Bend right knee to chest. Hold knee with both hands and pull it as close to the chest as possible, slowly return to starting position. Do this five times and repeat using the left leg.
ALTERNATE KNEE TO HEAD IN CROOK LYING POSITION
Maintain the pelvic tilt position and hold. Bend right knee to chest, hold knee with both hands. Tuck chin in, lift head and shoulder, attempt to place forehead on knee. Hold for 5 seconds. Slowly return to starting position. Do this five times and repeat using the left leg.
CURL UP
Crook Lying. Maintain the pelvic tilt and hold. Pull both your knees to your chest. Tuck your chin in, raise your head towards your knee. Hold this position for 5 seconds. Slowly return to starting position.
CROSS-ARM KNEE PUSHING
Crook Lying. Maintain the pelvic tilt position and hold. Bend your right hip and knee to 90°. Place your left hand on your right knee and keep your arm straight. Tuck chin in and lift head and shoulder up. Push your right knee against your left arm to create a good abdominal contraction. Count to five and relax. Repeat this process five times with each leg.
ALTERNATE STRAIGHT LEG RAISING FROM A CROOK LYING POSITION
(Quadriceps Strengthening)
Maintain pelvic tilt and hold throughout the exercise. Straighten your right leg. Lift the right leg and raise it about 12 inches. Hold this for 5 seconds and lower it slowly down. The pelvic tilt is hardest to maintain while the leg is being lowered. This exercise is to strengthen your leg muscles. Do this exercise five times each leg. As strength increases, weights can be placed on the ankle to make the exercise more difficult. But no matter how hard you work, hold the pelvic tilt to protect your back.
HAMSTRING STRETCH
Crook Lying. Maintain pelvic tilt and hold. Straighten your right left out on the floor. Now, bring your left knee to your chest, keep your knee bent. Holding your left thigh with your hands, slowly straighten your left knee, keep your right leg flat on the floor and hold your pelvic tilt. Straighten your left left as far as you can and hold it for 15 seconds, then bend your knee slowly and relax. Do this five times and repeat with the right leg.
BACK EXTENSION – Press up on hands and forearms
Lie on your stomach with a pillow under your lower abdomen. Place your palms flat on the floor by your shoulders just as if you were about to do a push-up. Slowly take your weight on your hands and forearms. Keeping your back relaxed, tuck chin in, lift your head and chest off the floor as far as you can comfortably go. Don’t force it. Keep your pelvis on the pillow. As you lift up, keep your head in line with your body. Hold the position for account of five and slowly return to starting position.
BACK EXTENSION – Press-up on hands with elbow straight
Lie on your stomach with a pillow under your lower abdomen. Place your palms flat on floor just under shoulders. Tuck chin in, press on hands and lift head, shoulders and chest off floor until elbows are straight if this does not produce back pain. (Pelvis should remain on floor). Hold for 5 seconds. Return to starting position.
ALTERNATE STRAIGHT LEG RAISING IN PRONE LYING
Lying on your stomach with a pillow under your lower abdomen. Keep both knees straight. Lift your right leg until the thigh is clear off the floor. Hold for 5 seconds, then lower slowly. Repeat five times with each leg.
BACK EXTENSION – Raise head and chest
Lie on your stomach with a pillow under your lower abdomen. Tuck chin in, raise head and chest until just off the floor. Hold to count of 5 seconds. Lower slowly and relax.