A Ten Minute Guide to a Better Back

There are hundreds of different exercises that can be used to strengthen and improve the flexibility of the lower back. These exercises have been selected because they are effective, easy to do and focus on important muscular structures. This exercise routine will take about ten minutes to complete. A brief walk is a good warm up. Daily use of this program, even when your back feels good, will help to keep your back healthy and strong.
Regular physical activity is recommended to compliment this back care program. As you do these exercises you will feel some stretching, but it should not be painful. If you are experiencing pain, check with your physician or therapist before continuing to do the exercises.

Low Back Rotation
Slowly lower both knees to the side keeping your lower back flat on the
ground. Hold for 2-3 seconds then gently move the knees to the other
side. Repeat 3-4 times.






Pelvic Tilt (front to back)
Flatten the small of your back against the floor. Your pelvis should be
tilted backward. Hold the position for 2 -3 seconds and then slowly move
the pelvis back in the opposite direction so the lower back is arched. Hold
this position for 2 - 3 seconds. Repeat the full movement three or four
times. This exercise should be done slowly.



Pelvic Tilt (side to side)
Lie on your back and move your right hip up in the direction of your right
shoulder. Hold for 2-3 seconds. Repeat on the other side. The back
should be flat against the ground during the entire exercise. Repeat the
full movement slowly 3 - 4 times.



Hamstring Stretch
Place one leg up so that your heel rests against a door frame. Straighten both
knees and adjust your hip so that you feel the hamstring comfortably stretch.
s toward the frame to increase the stretch. After 20 - 30 seconds, scoot your hip
Repeat several times and then stretch the other side.






Hip Stretch (Piriformis Muscle Stretch)
Grasp your knee and ankle. Now pull across your chest toward the opposite
shoulder. You should feel the stretch in your buttock region. Hold the position for
2 - 3 seconds and then repeat using the opposite leg. Do this several times on
each side.




Abdominal Strengthening (crunches)
Support your neck and tighten your stomach muscles. Slowly raise your head and
upper back off the floor so that your shoulder blades are off the floor. Hold the
position for 2 - 3 seconds and then slowly lower your head and shoulders back
down to the floor. Start with 10 - 15 repetitions and gradually increase the number
as you get stronger.




Back Extension
Start on your hands and knees and then raise your right leg and left arm,
keeping your back straight. Hold for l0 seconds and return to the starting
position, then raise the opposite arm and leg, again keeping your back straight,
and hold for 1-2 seconds. Repeat 5-10 times on each side.



Sitting Knee Lifts
Sit in a comfortable chair keeping your back straight. Tighten your stomach
muscles to help stabilize the spine. Slowly raise one leg up until the foot is
8 - 10 inches off the ground. Hold for 2 - 3 seconds and then slowly lower the leg.
Repeat using the opposite leg. Start with 5 - 10 repetitions and gradually increase
the number as you get stronger.

Wall Squats
Tighten your stomach muscles and flatten your back against the wall. Slide your
back down the wall until you are halfway to a sitting position. Hold the position for
20 - 30 seconds and then slide back up to the starting position keeping your back
flat against the wall. As you get stronger, slide further down to a sitting position.

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Fitness Terminlogies

FITNESS TERMINOLOGY

Before you start an exercise program, consult your therapist and physician.
We would like to introduce you to some common fitness terms that will hopefully
improve your knowledge of and interest in physical fitness.

Fitness - sound physically and mentally; AKA healthy

Repetitions (commonly called "reps") - the number of times one repeats a movement.
For example, if you lift a weight with your arm 10 times, you have performed 10
repetitions.

Set(s) - a discrete number of repetitions. For example, if you lift a weight 10 times, rest,
and lift the weight 10 times again, you have performed "two sets" of 10 repetitions.

Muscle - the contractile unit responsible for moving your bones.

Tendon - the non-contractile unit that transmits the force of the muscle to the bone.
Tendons connect muscles to bones.

Ligament - the soft tissues that hold two or more bones together.

Cartilage - connective tissue that covers the ends of bones and acts as a cushion to
absorb shock and a smooth surface to decrease friction between two or more bones in a
moving joint.

Aerobic Exercise - The American College of Sports Medicine (ACSM) defines
aerobic exercise as "any activity that uses large muscle groups, can be maintained
continuously, and is rhythmic in nature." Aerobic means in the presence of oxygen. In
other words, your body is burning its fuel (glucose) in the presence of oxygen. It is
performed at less than 85% of your maximum heart rate. An aerobically fit individual can
work longer, more vigorously and achieve a quicker recovery at the end of the aerobic
session. Jogging, cycling, swimming, aerobics classes, and rowing are examples of
aerobic exercise.

Anaerobic Exercise - working at higher than 85% of your maximum heart rate. It
involves short bursts of exertion followed by periods of rest. Anaerobic mean in the
absence of oxygen. In other words, it is the burning of glucose, by the body, without the
use of oxygen. Weight training and sprinting are examples of anaerobic exercise.

Plyometrics - Exercises characterized by the application of a quick muscle stretch
followed by rapid muscle shortening enabling muscle(s) to achieve maximal rates of
force development. They are intended to improve reactive/explosive muscle performance.

Circuit Training - selected weight-training exercises performed one after another in
an exercise sequence, usually using lighter weights and short periods of rest.

Flexibility - the total range of motion in a joint or joints.

Strength - a muscle(s) ability to generate force. It is usually measured with a one
repetition maximum.

Resistance Training - the use of external force to build up the body's ability to exert
muscular force. AKA - weight or strength training.

Endurance - the ability of muscle(s) to contract repeatedly and resist fatigue.
- a muscle(s) ability to generate force. It is usually measured with a one
repetition maximum.

Resistance Training - the use of external force to build up the body's ability to exert
muscular force. AKA - weight or strength training.

Endurance - the ability of muscle(s) to contract repeatedly and resist fatigue.

Core Strength - a multi-joint exercise, involving larger muscle groups such as the
chest, back, hip/thigh, and shoulder muscles. Core exercises should receive priority
because of their direct application to a sport.

Cross Training - the use of more than one type of exercise to achieve your training
goals.

Periodization - according to the American College of Sports Medicine, periodized
training is planned variation in the total amount of exercise performed in a given period
of time (intensity and volume of exercise). All periodization terminology describes either
a certain type of training, a certain portion of a training cycle, or a certain length of time
within a training cycle.
- a multi-joint exercise, involving larger muscle groups such as the
chest, back, hip/thigh, and shoulder muscles. Core exercises should receive priority
because of their direct application to a sport.


Proprioception - the body's ability to sense where it is in space. For example, close
your eyes and touch your nose. How were you able to move your finger to your nose
without seeing it? Your body uses its sensory system in the joints and muscles to know
where it is going. Balance and coordination both depend on your body's proprioceptive
skills.

Pilates - a series of non-impact exercises designed by Joseph Pilates to develop
strength, flexibility, and balance.


Bosu Ball - an exercise ball that's been cut in half with a platform on the bottom.

Exercise Ball - a large rubber ball 55 to 85+ centimeters in diameter used for strength,
balance, and flexibility exercise. AKA therapy ball or Swiss ball.

Medicine Ball - weight balls (4-12 inches in diameter) used for resistance or
plyometric training.

Dumbbell - Weights used for exercising consisting of a handle with either detachable
metal plates or fixed weights at each end.

Barbell - Weight used for exercise, consisting of a rigid handle 5-7 feet long, with
detachable metal plate that slide on and off the ends.

Maximum Heart Rate - the fastest your heart can beat. It is found by taking 220 and
subtracting your age. (Max HR = 220 – age)
Target Heart Rate - your target heart rate is a range you exercise in and should be
60-85% of your maximum heart rate. - (220 – age) x 60% = bottom end of Target Heart
Range - (220 – age) x 85% = top end of Target Heart Range - Exercise is considered
aerobic if performed within this range.

Warm Up - a five to eight minute period of gradual exercise (involving the larger
muscles of the body) to increase circulation and decrease joint stiffness, in preparation for exercise of a greater intensity.

Core Stabilzation

Arm and Leg Exercises whilst Contracting the Deep Stabilisers

The whole point of the Core Strenthening Programme is to
increase the support for your back and trunk in order to provide a
more stable base for arm and leg movement. The best position to
start these exercises is on all fours.


Commence by contracting the deep stabilisers (as described in
Stage 1) and hold this contraction. Then raise your right arm straight out to the horizontal. Perform the movement slowly and
in a controlled fashion - there should be no wobbling or unwanted
movement of the trunk. Hold the arm up for four seconds and
then slowly lower.


Repeat for the left arm.

Next, whilst maintaining the same position, contract the deep
stabilisers and then slowly lift your right leg up straight to the
horizontal. Hold it there for four seconds and then slowly lower.
The movement should be controlled and there should not be
unwanted movement of the trunk or pelvis.













Repeat for the left leg.

Once you have mastered these exercises, whilst maintaining a
contraction of the deep stabiliser muscles, you can start doing the
core strengthening gym exercises.
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