Lumbar Neutral Spine Exercises

Lie on your back with your knees bent. Keep a neutral position. Draw your naval into your spine and hold up the pelvic floor muscles. Keep this contraction constant at 15 to 30 percent of the total power and continually breathe into your ribcage and not into your stomach.

If you feel pain with this exercise, you are squeezing too hard, you is not in a neutral spine position or you are not breathing properly. This exercise is pain free. This applies to all the exercises that follow. Perform three sets of one minute, twice a day. Three seconds rest between sets. Perform one repetition every four seconds.

Abdominal / Lumbar Bent Knee Raise

Lie on your back. Tighten your abdominal muscles (view trying to push your belly button up under his tears). Use your hand to help push your belly button up under your ribs, if necessary. While maintaining abdominal tension, lift one leg to 90 degrees, with your knees bent. Slowly lower leg with your knees bent, keeping abdominal strain. Keep your core and control the movement to strengthen their abdominal and pelvic muscles, and then breathe. Repeat with the other party.

Keep a good lumbar position throughout the exercise. Do not hold your breath. You must multitask. Perform a series of 10 repetitions, twice a day.

Isolated Hip abdominal Pillow

Lie in bed or on a firm surface with a towel roll or pillow between your knees. Stabilize in a neutral position. Press and release the legs together, keeping the abdominal muscles and pelvic floor muscles tight. Breathe out when you press and release the pillow.

Do not hold your breath. Perform a series of 10 repetitions, twice a day. Perform one repetition every four seconds.

Hip external rotation / abdominal side

Lie on your right side with your knees bent and feet together. Stabilize. Lift your left knee up. Lower and repeat. Repeat the exercise lying on your left.

Keep your back and pelvis and through the hip joint. Perform a series of 10 repetitions, twice a day. Perform one repetition every four seconds.

Lumbar (Forward Rock) quadruped

Start on hands and knees. Maintain a neutral spine position by tightening your abdominal muscles. Slowly rock forward, maintaining a neutral spine. Movement should take place in the hip. Return to starting position and repeat.

This exercise requires a gradual slope of the bowl as you go. Perform a series of 10 repetitions, twice a day. Perform one repetition every four seconds.