BACK   IN   ACTION 

Spine  Rehabilitation  Exercises

For serious back problems, do these exercises at least twice a day 

WARM UP:  WALK, RUN, OR BIKE FOR 30 MINUTES  (WORK UP A SWEAT)

1. Shoulder Towel Stretch:  (3 reps; Hold for 30 seconds).  Hold both ends of a 
towel and lift arms over head and hold.
 
2. Standing Back Bends:  (10 reps; Slow continuous motion).  Place hands on 
either side of low back and arch backwards.
 
3. Stick Rotators:  (10 reps; Slow continuous motion).  While holding a broom 
handle or stick across the shoulders, rotate upper body on the lower body while 
keeping feet, hips, and knees pointing forward.  Move clockwise, and then 
counter clockwise.
 
4. Hamstring Stretch:  (3 reps; Hold 30 seconds).  Put one of your legs on a 
chair or other object at a comfortable height.  Keep knees slightly bent and 
the head up while bringing chest toward the knee.  Keep other foot pointing 
forward.  Repeat other leg.
 
5. Calf Stretches:  (3 reps;  Hold 30 seconds).  Assume an upright stride 
position, left leg forward, left knee flexed, right leg extended back with knee 
straight.  Brace both hands on a stationary object.  Keep both feet flat on the 
floor.  Slowly push hips forward and hold.  Repeat for the opposite side 
 
6. « Kneel Hip Flexor Stretch:  (3 reps;  Hold 30 seconds).  Assume a « kneel 
position.  Tilt pelvis to the back.  HOLD.  Repeat for the opposite side.
 
7. Prone Press Ups:  (10 reps;  Slow continuous motion).  Lie on stomach with 
arms in the push up position.  Slowly push head and shoulders up until there is 
slight discomfort in the lower back.  Return to the floor and then repeat.
 
8. Single Knee to Chest:  (8 reps;  Hold 30 seconds)  Lie on back with head 
resting on the floor, and both legs extended.  Raise left knee towards chest, 
and grasp the knee with both hands.  Slowly pull knee towards chest.  Hold.  
Repeat for opposite side.
 
9. Double Knee to Chest:  (8 reps;  Hold 30 seconds)  As in #9 but with both 
knees brought to the chest.  Pull slowly.  Hold.  Relax legs to arms length and 
then repeat.
 
10. Gluteal Stretch:  (3 reps;  Hold 30 seconds)  Lie on back with head resting 
on the floor.  Bend left knee keeping left foot on the floor.  Cross right foot 
over left thigh.  Bring left knee toward chest.  Hold.  Repeat for opposite 
side.
 
11. Towel Hamstring Stretch:  (3 reps;  Hold 30 seconds)  Lie flat on back with 
head resting on the floor.  Lift leg and place towel under foot.  Grab ends of 
towel and assist leg towards chest with leg straight.  Hold.  Repeat with other 
leg.
 
12. Rotary Lumbar Stretch:  (3 reps;  Hold 30 seconds)  Choose one: 
ú Lie flat on back.  Bring left leg over the right with knee bent or straight 
to rotate lower back.  Hold.  Repeat with right leg.
ú Lie flat on back.  Bring both knees toward chest and then drop to one side to 
stretch lower back.  Hold.  Repeat on other side.
 
13. Partial Curl-ups:  (30 reps)  Lie flat on back with knees bent, and feet 
flat on the floor with hands clasped behind head.  Lift head and shoulders off 
the floor keeping back flat.  Return.  Repeat.
 
14. Diagonal Curl-ups:  (30 reps each direction)  As above, but keep arms in 
front.  Reach for outside of knee while lifting head and shoulders off floor.  
Repeat on the opposite side.
 
15. Alternate Arm and Leg Lifts:  Lie on stomach.  Lift right arm and left leg 
off the floor.  Hold 8 seconds and then alternate limbs.
 
16. Cat & Camel:  (5 reps)  Get on hands and knees, and let stomach and back 
sag toward the floor.  Slowly arch back to the sky.

Love,

Ian 'Doc' Shillington N.D.
Phone:  505-772-5889