Low Back 3

Sets: 1 set
Reps: 4x
Hold: 30 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 1-2 times per week

Preparation:

• Position yourself on knees and forearms

Execution:

• Make your body flat as a plank from head to feet (use a mat to ensure forearms and elbows are supported and padded)
• Keep trunk engaged, do not let lower back arch
• Start at 30 second holds and if you are able complete 30 seconds without any difficulty, increase hold time to 60 seconds

Sets: 1 set
Reps: 10x
Hold: 5 seconds at end-range and lower to a countof 5
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 1-2 times per week

Preparation:

• Lie on your back, hips and knees at 90 degrees

Execution:

• Straighten your knees and hold for 5 seconds
• Slowly lower your legs towards the ground with control to a count of 5 seconds
• Bend knees and return to the starting position

Sets: 2 sets
Reps: 10x
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week

Preparation:

• Stand with good posture as shown
• Choose a resistance that you can complete 10 continuous repetitions with some difficulty but able to complete one full set

Execution:

• Using the muscles between your shoulder blades, bring your shoulder blades back and down
• At the same time perform a rowing motion, keeping your elbows from going behind your shoulders
• Return to the start position in a slow and controlled fashion