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 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.
 Leg
Circuit Exercises |
Gluteal
Circuit
Exercises  |
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IMPORTANT SAFETY NOTICE
The articles on this web site are provided for general information only and should not be used as a basis for diagnosis or treatment. All exercises and information featured on this web site should only be practised under the supervision of a qualified healthcare professional.
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