Exercises for Strengthening the Back Muscles

• Core Strengthening Programme Introduction
• Stage 1: Contracting Deep Muscles
• Stage 2: Increasing Deep Muscle Endurance
• Stage 3: Arm & Leg Movements
• Stage 4: Core Strengthening Exercises
  • Trunk Circuit Exercises
  • Arm Circuit Exercises
  • Leg Circuit Exercises
  • Back Circuit Exercises
  • Gluteal Circuit Exercises

Trunk and Pelvis Exercise

Lay on your side on an exercise mat. Keep your body and legs straight. Push up on your forearm. Hold for 6 seconds. Roll over and work the other side.

Back Extensor Exercise

Slowly lift you head and shoulders up off the floor. Hold for 6 seconds.

Back Extensor and Gluteal Exercise

Keep your knee straight and slowly lift your leg up. Hold for 6 seconds then relax. Repeat with opposite leg.

Back Extensor and Gluteal Exercise

Slowly lift your opposite arm and leg. Hold for 6 seconds. Repeat on other side.

Arm, Trunk and Abductor Exercise

Keep your legs and trunk straight. Push up on your forearm and hold. Steady yourself and raise your top leg up and hold for 4 seconds.

Press Ups

Balance your knees on the Swiss Ball and hands on the floor. Slowly lower your chest to the floor then raise up.

Pelvic Lifts

Sit on the floor with your hands behind your shoulders and your heels on top of the Swiss Balll. Lift your pelvis up and hold for 6 seconds.

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Leg Circuit Exercises

Gluteal Circuit Exercises

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Recommended Products for Core Strengthing

Swiss & Gym Balls

Gymnic FIT BALL Support (for 55cm ball)

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Non-slide support for a 55cm Swiss Ball. Can be used to keep the ball still for storage, or to allow the Swiss Ball to be used...

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PhysioRoom.com Swiss Ball (55cm)

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£15.99 £9.99

55cm (22") diameter Swiss Ball for people 155-165cm (5'2" - 5'6") tall. Includes FREE exercise chart. ...

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Gymnic FIT BALL Support (for 65cm & 75cm balls)

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Non-slide support for a 65cm Swiss Ball and 75cm Swiss ball. Can be used to keep the ball still for storage, or to allow the...

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PhysioRoom.com Swiss Ball (65cm)

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65cm (26") diameter Swiss Ball for people 165-185cm (5'6" - 6'0") tall. Includes FREE exercise chart. ...

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PhysioRoom.com Swiss Ball Pump

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Superb value Swiss Ball pump used to inflate PhysioRoom
.com Swiss Balls. ...

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PhysioRoom.com Swiss Ball (75cm)

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75cm (30") diameter Swiss Ball for people 175-190cm (5'10" - 6'4") tall. Includes FREE exercise chart....

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Core Stability Kit

 

Home Physio Treat your own Back Pain DVD

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£14.99

Leading Chartered Physio-
therapist Judith Pitt-Brooke shares her tried and tested back pain self-treatment programme in...

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Chattanooga Stabilizer Pressure Biofeedback

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£89.99 £84.99

Provides a visual indication of whether you are working the correct postural muscles, in the right manner, when performing...

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Resistance Bands

Exercise Band Pack

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£12.99

Superb value, 8 x 1m length resistance bands in all 4 varying strengths, for use during rehab exercises for the shoulder, ankle,...

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Ci-8 Exercise Tube

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£9.99

Figure of 8 exercise tube with handles, ideal for early rehab and training exercises. A range of resistances available. ...

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Mueller Shape Aerobics Cords

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£19.99

Light and medium resistance cords with rotator handles with foam grips for rehab and training exercises. Specific...

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FREE Drinks Bottle with this item on orders > £50

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Home Exercise Mats

 

 

Sirex Monica Mat

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£34.99

A durable and comfortable non-slip, red mat for Yoga, Pilates and multi-purpose exercise. Features a unique fold away design for...

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Sirex Souplesse Mat (extra long & thick)

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£44.99

A premium quality, durable and comfortable non-slip, blue mat for Yoga, Pilates and multi-purpose exercise. These top of the...

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