Flexion Home Exercise Program
1. Lumbar extension
Sets: 2 Reps: 5 Freq: 2x per day Hold: 10 seconds
Lie on your stomach.Prop up on your elbows/forearms so the chest is elevated. Take a deep breath and exhale slowly allowing
yourself to relax into the position. When first starting hold for 10 seconds in the elevated position. Then lie flat on your stomach and check your symptoms. Be sure any increased symptom decreases when lying flat before elevating
up again.
2. Press-ups
Sets: 2 Reps: 5 Freq: 2x per day Hold: 10 seconds
Begin by laying on your stomach with your hands placed under your shoulders. Push hands into the floor and straighten your arms as far as you’re able, raising your chest and stomach up off the floor. Try to maintain hips and legs on the floor.
Once you reach the point of restriction, lower to the ground and return to start position. Try to get further on each repetition while staying
within your comfort. Keep your back, buttock, and stomach muscles as relaxed as possible. This should be a slow and controlled motion.
3. Supine hip adductors stretch
Sets: 2 Reps: 10 Freq: 2x per day Hold: 4 seconds
Lie on your back with your feet together and knees bent. Allow your knees to fall outwards to the sides, press down on knees for increase in stretch. Return knees back together and repeat.
4. Supine Hip Windshield Wipers
Sets: 2 Reps: 10 Freq: 2x per day Hold: 4 seconds
Lie on your back with your knees bent and feet flat, placed wider than your hips. Rest arms out at your side away from your body with palms facing up. Slowly let both knees fall to one side as you twist your pelvis and trunk for rotation. Focus on keeping your upper back and shoulders planted on the floor. Return to neutral and repeat on opposite side.
5. Plank
Sets: 2 Reps: 1 Freq: 3x per day Hold: 20 seconds
Perform a plank on your elbows and sustain the hold. Focus on keeping body and spine in neutral position. think about tucking tailbone to belly button while squeezing core and pulling elbows towards knees to engage the mid-back.
6. Plank – Alternate leg
Sets: 2 Reps: 1 Freq: 3x per day Hold: 20 seconds
While lying face down in plank position, lift your bodyup o n your elbows and toes. Brace your core and lift one leg off the ground and then set it back down. Then repeat on the other leg, continue this for 20 seconds. Focus on maintaining neutral spine position and engaging core and mid-back. Do not allow your low back to sag downward.
7. Modified side plank
Sets: 2 Reps: 1 Freq: 3x per day Hold: 15 seconds
Lie on your side with the knees bent. Lift your body up with your upper body supported on your elbow. Make sure the elbow is directly under the shoulder. Focus on maintaining a neutral spine. Repeat on opposite side. Progress to full side plank when stable.
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