Lumbar Stability Walkthrough

All
right, welcome to the lumbar stability
routine. I’m going to go through three
simple exercises that have been proven
to be the best exercises to help
stabilize the lumbar spine or the lower
back. I recommend doing these anywhere
from three to five times per week and
start to build up the stability over
time. So, the first one is called
curl-ups. What you’re going to do is
you’re going to lay on your back.
You’re going to have one leg straight,
one leg bent, and you’re going to put
your hands right under your lower back.
So, you can feel that little gap between
your spine and this and the floor.
You’re going to come down to a
comfortable position. And then you’re
going to curl up, flatten that lower
back, and hold at the top for four
seconds. One, two, three, four, and then
back down.
And then repeat. One, two, three, four,
and back down.
Then up. One, two, three, four. And
down.
Then one more. One, two, three, four,
and down. And from here, you’ll switch
legs. And you’ll repeat.
One, two, three, four. Down.
One, two, three, four.
One, two, three, four.
And one, two, three, four.
Good. Now, from here, we’re going to go
to a side plank. So, you’re going to
roll onto one of your sides. You want
your knees, your hips, and your shoulder
to be in a straight line. Sometimes your
hips will be too far back. So, you want
to drive those hips forward behind your
elbow. And all you’re going to do here,
you can use your hand to assist you.
You’re going to go up into a side plank.
You’re going to hold for four seconds
and then come back down.
Back up
and down.
And up.
And down.
One more.
Good. So, it’s just four repetitions
with a 4 secondond hold per rep. You’ll
switch sides. Knees, hips, and shoulder
in a straight line. Drive those hips up
and then down.
Up
and down. Good.
And then up
and down.
and up
and down. Beautiful. And then lastly,
we’re going to do bird dogs. Bird dogs
are going to be done on all fours. So,
you’re going to be hands and knees in
this position here.
You want a little bit of an arch in your
lower back. You want your knees directly
under your hips and your hands under
your shoulders. From here, you’re going
to extend one arm and one leg. Opposite
arm, opposite leg out. Hold for four
seconds.
Back down
here.
Back down.
Switch
and down
here.
Good.
Good. And you’ll do eight total reps.
Four per side.
Good. Just one more here.
Good.
Great. So, those are the three
exercises. Curl-ups,
side planks, and bird dogs. I recommend
doing these anywhere from three to five
times per week. You can also do them
daily if you’d like, but over time you
can increase the hold times on each
repetition, which will help to increase
the stability that you build around the
muscles of your lower back. If you have
any questions about these exercises, let
us know when you’re here on your visits,
and we’ll be happy to demonstrate them
and clarify anything for you. Thank you
and have a great