Back Rehab Protocol
(Follow it as per Physiotherapist advice & guidance)
1.Pelvic Tilting 6.Head & Shoulder raise
*Tuck in your stomach inside * Lie down on your stomach & place both
*Press your lower back along the your arm beside
couch *Raise your head & shoulder above
*Hold it for 10 counts & repeat it 10 * Hold it for 10 counts & repeat it 10 times
times
2. Pelvic Bridging 7.Head,Shoulder & chest raise
*Tuck in your stomach inside * Lie down on your stomach & place both
*Lift your hip above your arm beside
*Hold it for 10 counts & repeat it 10 *Raise your head, shoulder & chest above
times with your elbow support
* Hold it for 10 counts & repeat it 10 times
3.SLR 8.Prone SLR
*Without bending your knee, lift your *Lie down on your stomach
affected leg up to 30° *Without bending your knee, lift your
*Hold it for 10 counts & repeat it 10 affected leg up to 30°
times *Hold it for 10 counts & repeat it 10 times
4.Knee to Chest 9.Alternate arm & leg raise
*Hold one knee with both your hands *Lie down on your stomach
*Bend it towards your chest *Lift your left arm & right leg
* Hold it for 10 counts & repeat it 10 *Hold it for 10 counts & repeat it 10 times
times *Do it vice-versa
5.Head raise 10.Leg spreading with Thera-band
*Lie down on your stomach & place *Place the looped thera-band around the
both your arm beside leg
*Raise your head above *Spread your both the legs
* Hold it for 10 counts & repeat it 10 *Hold it for 10 counts & repeat it 10 times
times
11.SLR with Thera-band 16.Sitting SLR with Thera-band
*Place the looped thera-band around *On Sitting, Place the looped thera-band
the leg around the leg
*Without bending your knee, lift your *Lift one leg from bending
leg *Hold it for 10 counts & repeat it 10
*Hold it for 10 counts & repeat it 10 times(for each leg)
times(for each leg)
12.Side-SLR with Thera-band 17.Front Raise with Thera-band
*Place the looped thera-band around *On standing, Place the looped thera-band
the leg around the leg
*Lie on your side & without bending *Without bending your knee, raise your leg
your knee, lift your leg forward
*Hold it for 10 counts & repeat it 10 *Hold it for 10 counts & repeat it 10
times(for each leg) times(for each leg)
13.Prone-SLR with Thera-band 18.Side Raise with Thera-band
*Place the looped thera-band around *On standing, Place the looped thera-band
the leg around the leg
*Lie on your stomach & without *Without bending your knee, raise your leg
bending your knee, lift your leg sideward
*Hold it for 10 counts & repeat it 10 *Hold it for 10 counts & repeat it 10
times(for each leg) times(for each leg)
14.Prone knee bending with Thera- 19.Back Raise with Thera-band
band *On standing, Place the looped thera-band
*Place the looped thera-band around around the leg
the leg *Without bending your knee, raise your leg
*Lie on your stomach & bend your sideward
knee *Hold it for 10 counts & repeat it 10
*Hold it for 10 counts & repeat it 10 times(for each leg)
times(for each leg)
15.Leg spread in sitting with Thera- 20.Monster walk
band *On standing, Place the looped thera-band
*On sitting, Place the looped thera- around the leg
band around the leg *Keeping tension on the band, step one
*Spread your both the legs foot forward and out to the side
*Hold it for 10 counts & repeat it 10 *Then step the other foot forward and out
times to the other side
