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Lumbar Exercise Routine Guide

The document outlines a series of lumbar exercises and stretches. It includes 6 lumbar exercises - posterior pelvic tilt, single and double knee to chest stretches, partial sit-ups, single straight leg raises, cat and camel, and Superman - each to be done for 6 seconds holding time, 10 repetitions, and 1 set. It also lists 9 stretches for the low back, glutes, hamstrings, piriformis, quads, and toes, with a 30 second hold time, 5 repetitions, and 1 set for each. The exercises and stretches were prepared by Marc E. Medici.

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Marc Medici
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171 views4 pages

Lumbar Exercise Routine Guide

The document outlines a series of lumbar exercises and stretches. It includes 6 lumbar exercises - posterior pelvic tilt, single and double knee to chest stretches, partial sit-ups, single straight leg raises, cat and camel, and Superman - each to be done for 6 seconds holding time, 10 repetitions, and 1 set. It also lists 9 stretches for the low back, glutes, hamstrings, piriformis, quads, and toes, with a 30 second hold time, 5 repetitions, and 1 set for each. The exercises and stretches were prepared by Marc E. Medici.

Uploaded by

Marc Medici
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

LUMBAR EXERCISES

3.DOUBLE KNEE TO CHEST STRETCH x 30sh x 5 reps x 1 set

1. POSTERIOR PELVIC TILT x 6sh x 10 reps x 1 set

3. PARTIAL SIT-UP x 6sh x 10 reps x 1 set

2. SINGLE KNEE TO CHEST STRETCH x 30sh x 5 reps x 1 set

Prepared By: Marc E. Medici, PTRP, HAAD-PT


4. Single SLR x 6sh x 10 reps x 1 set

a. 5. Cat and Camel x 6sh x 10 reps x 1 set

6. Superman x 6sh x 10 reps x 1 set ( alternate )


b.

Prepared By: Marc E. Medici, PTRP, HAAD-PT


stretching

Ala Position x30 sh x 5 reps x 1 set

Gluteal stretch x30 sh x 5 reps x 1 set

Self-stretch hamstring x30 sh x 5 reps x 1 set Piriformis Stretch

Prepared By: Marc E. Medici, PTRP, HAAD-PT


Toe reach x30 sh x 5 reps x 1 set Cobra stretch x 30sh x 5 reps x 1 set

Hamstring Self stretch using towel x30 sh x 5 reps x 1 set Self stretch Quadriceps x 30sh x 5 reps x 1 set

Prepared By: Marc E. Medici, PTRP, HAAD-PT

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