Back Exercises

Tom Fletcher Back Exercises

I have found these exercises very useful if done regularly. I do them every morning without fail. I watch the news while I do them. When I first hurt my back, I did these twice a day (and watched lots of news programs). If anything hurts, DON'T DO IT! Start out with less repetitions or partially do the exercises, then increase to the recommended levels. These will all help with lower back pain due to disc problems. Remember, they cannot help if they are not done daily. When you stop doing these exercises and hurt your back again, start the exercises again. If you do not want to hurt your back again, do the exercises daily and be careful (lift from your knees).

1. Warmup Lie on back with knees bent. Press small of back to floor 10 times.

2. Knees to Chest Lie on back with knees out straight on floor. Bring right knee slowly to chest and hold for 10 count. Lower right leg to floor, and then raise left knee to chest and hold for 10 count. Without moving left knee, bring right knee to chest so both knees are pressed to chest for 10 count. Slowly lower both legs to floor. Repeat 10 times.

3. Partial Situps Lie on back with knees bent and hands on floor by your waist. Slowly do a situp until your hands touch your knees. Hold for 10 count, and repeat 20 times.

4. Catbacks Get on your hands and knees. Arch back up and hold for 10 count, then arch downward for 3 count. Repeat 10 times.

5. Back Arch Lie flat on stomach. Slowly start to raise upper torso from waist up, using as little arms strength as possible, until arms are straight and waist is still on floor. Hold for 10 count, and then go back down slowly to floor. Repeat 10 times.

6. Leg Stretch Lie on back with knees bent. Tighten lower back muscles. Arch upward so that your bottom is in the air and your feet are flat on the ground. Stretch one leg out straight so you balance on one leg. Hold for 10 count. Lower bottom and repeat for other leg. Repeat for 10 sets.

7. High arch Lie on back with knees bent. Tighten lower back muscles. Arch upward so that your bottom is in the air, and go up on tip toes (with both feet on the floor). Hold for 10 count, and slowly lower back to the floor. Repeat 10 times.

8. Butterfly knees Lie on back with knees bent and arms outstretched on the floor like an eagle. Twist head to right and with knees together, rotate lower torso from waist so knees touch on left. Then head goes left and knees go right. Do 5 sets.

9. Side stretch Lay on right side with legs outstretched. Raise left leg slowly as far as you can and hold for 10 count. Slowly lower left leg and repeat 10 times. Repeat on other side for 10 times.

10. Hamstring stretch Sit on floor with legs outstretched in a V. Bend one leg slightly so you can bend down slowly as far as you can to the other knee. This should stretch the hamstring. Hold for 10 count. Alternate legs, and do 2 sets.

1.	Warmup	Lie on back with knees bent. Press small of back to floor 10 times.
2.	Knees to Chest	Lie on back with knees out straight on floor. Bring right knee slowly to chest and hold for 10 count. Lower right leg to floor, and then raise left knee to chest and hold for 10 count. Without moving left knee, bring right knee to chest so both knees are pressed to chest for 10 count. Slowly lower both legs to floor. Repeat 10 times.
3.	Partial Situps	Lie on back with knees bent and hands on floor by your waist. Slowly do a situp until your hands touch your knees. Hold for 10 count, and repeat 20 times.
4.	Catbacks	Get on your hands and knees. Arch back up and hold for 10 count, then arch downward for 3 count. Repeat 10 times.
5.	Back Arch	Lie flat on stomach. Slowly start to raise upper torso from waist up, using as little arms strength as possible, until arms are straight and waist is still on floor. Hold for 10 count, and then go back down slowly to floor. Repeat 10 times.
6.	Leg Stretch	Lie on back with knees bent. Tighten lower back muscles. Arch upward so that your bottom is in the air and your feet are flat on the ground. Stretch one leg out straight so you balance on one leg. Hold for 10 count. Lower bottom and repeat for other leg. Repeat for 10 sets.
7.	High arch	Lie on back with knees bent. Tighten lower back muscles. Arch upward so that your bottom is in the air, and go up on tip toes (with both feet on the floor). Hold for 10 count, and slowly lower back to the floor. Repeat 10 times.
8.	Butterfly knees	Lie on back with knees bent and arms outstretched on the floor like an eagle. Twist head to right and with knees together, rotate lower torso from waist so knees touch on left. Then head goes left and knees go right. Do 5 sets.
9.	Side stretch	Lay on right side with legs outstretched. Raise left leg slowly as far as you can and hold for 10 count. Slowly lower left leg and repeat 10 times. Repeat on other side for 10 times.
10.	Hamstring stretch	Sit on floor with legs outstretched in a V. Bend one leg slightly so you can bend down slowly as far as you can to the other knee. This should stretch the hamstring. Hold for 10 count. Alternate legs, and do 2 sets.