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  • Back Exercises: Hamstring Stretch

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    sreeeee
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    The document describes 14 different back exercises, each consisting of stretches or movements targeting different back muscle groups. For each exercise, instructions are provided for the body position and movement, along with placeholders for holding time, repetitions, sets, and sessions to be completed each day. The exercises include stretches for the hamstrings, quadriceps, lower trunk, and lower back, as well as strength exercises like leg and arm lifts, pelvic tilts, situps, and presses that work the upper and lower back muscles.

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    Back exercises

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    The document describes 14 different back exercises, each consisting of stretches or movements targeting different back muscle groups. For each exercise, instructions are provided for the body position and movement, along with placeholders for holding time, repetitions, sets, and sessions to be completed each day. The exercises include stretches for the hamstrings, quadriceps, lower trunk, and lower back, as well as strength exercises like leg and arm lifts, pelvic tilts, situps, and presses that work the upper and lower back muscles.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    94 views5 pages

    Back Exercises: Hamstring Stretch

    Uploaded by

    sreeeee
    The document describes 14 different back exercises, each consisting of stretches or movements targeting different back muscle groups. For each exercise, instructions are provided for the body position and movement, along with placeholders for holding time, repetitions, sets, and sessions to be completed each day. The exercises include stretches for the hamstrings, quadriceps, lower trunk, and lower back, as well as strength exercises like leg and arm lifts, pelvic tilts, situps, and presses that work the upper and lower back muscles.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 5

    BACK EXERCISES

    HAMSTRING STRETCH

    Reach down leg along leg until a comfortable stretch is felt in back of thigh. Be sure to keep
    straight

    HOLD SECONDS

    REPEAT REPETITIONS/SET

    DO SETS/SESSIONS

    DO SESSIONS/PER DAY

    QUADRICEPS STRETCH

    Pull heel in towards buttocks until a comfortable stretch is felt in front of thigh

    HOLD SECONDS

    REPEAT REPETITIONS/SET

    DO SETS/SESSIONS

    DO SESSIONS/PER DAY

    LOWER TRUNK ROTATION


    Bring both knees to the chest. Rotate from side to side keeping knees together and feet off of floor

    HOLD SECONDS

    REPEAT REPETITIONS/SET

    DO SETS/SESSIONS

    DO SESSIONS/PER DAY
    SEATED LOW BACK STRETCH

    Sit in chair with knees spread apart. Bend forward to floor. A comfortable stretch should be felt in
    lower back

    HOLD SECONDS

    REPEAT REPETITIONS/SET

    DO SETS/SESSIONS

    DO SESSIONS/PER DAY

    WALL LEAN STRETCH

    With arm against wall, slowly stretch hips towards wall with arm supporting over trunk

    HOLD SECONDS

    REPEAT REPETITIONS/SET

    DO SETS/SESSIONS

    DO SESSIONS/PER DAY

    ALTERNATE ARM AND LEG LIFT

    Lie on your abdomen (prone lyng). Keep knee straight and lift leg 8-10 from floor along with opposite
    arm

    HOLD SECONDS

    REPEAT REPETITIONS/SET

    DO SETS/SESSIONS

    DO SESSIONS/PER DAY
    PRONE HIP EXTENSION

    Lie on your abdomen (prone lying). Keep knee straight and lift leg 8-10 inches from floor

    HOLD SECONDS

    REPEAT REPETITIONS/SET

    DO SETS/SESSIONS

    DO SESSIONS/PER DAY

    UPPER BODY EXTENSION

    Wit pillow supporting abdomen, clasp hands behind back and lift upper body off floor. Keep chin
    tucked while lifting.

    HOLD SECONDS

    REPEAT REPETITIONS/SET

    DO SETS/SESSIONS

    DO SESSIONS/PER DAY

    PELVIC TILT

    Lie on your back (supine lying). Flatten back by tightening stomach muscles and buttocks and keep
    the back touching the floor or bed on which you lie.

    HOLD SECONDS

    REPEAT REPETITIONS/SET

    DO SETS/SESSIONS

    DO SESSIONS/PER DAY
    PARTIAL SITUPS OR LOWER ABDOMINAL EXERCISE

    With legs over foot stool or chair and arms clasped behind neck or folded across chest, tilt the pelvis
    to flatten back. Raise head and shoulders from floor.

    HOLD SECONDS

    REPEAT REPETITIONS/SET

    DO SETS/SESSIONS

    DO SESSIONS/PER DAY

    MID BACK STRETCH

    Push chest toward over floor, reaching forward as far as you can.

    HOLD SECONDS

    REPEAT REPETITIONS/SET

    DO SETS/SESSIONS

    DO SESSIONS/PER DAY

    SINGLE KNEE TO CHEST

    Pull one knee in to chest until a comfortable stretch is felt in the lower back and buttocks. Repeat with
    opposite legs

    HOLD SECONDS

    REPEAT REPETITIONS/SET

    DO SETS/SESSIONS

    DO SESSIONS/PER DAY
    PRESS UPS

    Press upper body upward into extension (shown position), keeping hips in contact floor. Keep low
    back and buttocks relaxed.

    HOLD SECONDS

    REPEAT REPETITIONS/SET

    DO SETS/SESSIONS

    DO SESSIONS/PER DAY

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