A John (Lumbar Spine) HNP

YOUR HOME PROGRAM

Created by John B Jun 11th, 2020

Total 7 Page 1 of 3

PRONE ON ELBOWS - POE

Lying face down, slowly press up and prop yourself up on your
elbows.

Repeat 1 Time Hold 5 Minutes

Complete 1 Set Perform 1 Times a Day

PRESS UPS
Lying face down, slowly press up and arch your back using your
arms.

Repeat 10 Times Hold 3 Seconds

Complete 3 Sets Perform 1 Times a Day

STANDING EXTENSIONS
While standing, place your hands on your hips and lean back to
arch your back.

Repeat 10 Times Hold 3 Seconds

Complete 3 Sets Perform 1 Times a Day
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SCAPULAR RETRACTION PINCH

Tuck chin back as you pinch shoulder blades together.

Repeat 10 Times Hold 5 Seconds

Complete 3 Sets

PELVIC CLOCK AT 6 - ANTERIOR PELVIC TILT

Lie on your back in a relaxed position with your knees bent and
your feet flat on the ground approximately pelvis width apart.

Next, imagine a clock on your stomach/pelvis area. Tilt your pelvis

so that the clock tilts towards 6 o'clock (anterior tilt) and the
pressure of your low back is taken off the floor. There may be a
some space under your low back at the end range of this position.

Have your thumbs placed on the front of your pelvic bone (ASIS)
so you can feel the movement. During the movement your pelvis
rolls forward (anterior tilt) and then back to a relaxed position.

Repeat this with smooth controlled motions.

Repeat 1 Time Hold 1 Second

Complete 1 Set Perform 1 Times a Day

PRONE HIP EXTENSION

While lying face down with your knee straight, slowly raise up leg
off the ground. Maintain a straight knee the entire time.

Repeat 1 Time Hold 1 Second

Complete 1 Set Perform 1 Times a Day
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PRONE HIP EXTENSION - BENT

While lying face down with your knee bent, slowly raise up your
knee off the ground.

Repeat 1 Time Hold 1 Second

Complete 1 Set Perform 1 Times a Day