Purpose of program

After an injury or surgery, an exercise conditioning program will help you to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning program will also help you return to sports and other recreational activities.


This is general conditioning program that provides a wide range of exercises. To ensure that the program is safe and effective for you, it should be performed under your doctor’s supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.

Strength: Strengthening the muscles that support your spine will help keep your back and upper body stable. Keeping these muscles strong can relieve back pain and prevent further injury.

Flexibility: stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscle long and flexible.

Target Muscles: the muscles groups targeted in this conditioning program include:

Cervical spine (neck)

Trapezius (neck and upper back)

Latissimus dorsi (side and middle back)

Back extensors and erector spinae (middle and lower back)

Quadratus lumborum ( lower back)

Abdominals

External oblique rotators (side and lower back)

Internal oblique rotators (side and lower back)

Piriformis (buttocks)

Gluteus Maximus (buttocks)

Gluteus medias(buttocks)

Hamstrings( back of thigh)

Length of program: This spine conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. After your recovery, these exercises can continue as maintenance program for lifelong protection and heath of your shoulders. Performing the exercisestwo to three days a week will maintain strength and range of motion in your back.

Getting started

Warm up: Before doing the following exercise, warm up with 5 to 10 minutes of low impact activity, like walking or riding stationary bicycle.

Stretch: After the warm-up, do the stretching exercises shown on page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.

Do not ignore pain: you should not feel pain during an exercise, talk to your doctor or physical therapist if you have any pain while exercising.

STRETCHING EXERCICES

Head Rolls:

REPETITIONS : 3 sets of 3 Main muscles worked: Cervical spine muscles, trapezius

you should feel this stretch all around your neck and into your upper neck.

Days per week : daily

 Equipment needed: None.

            

Step by –step directions

Sit in chair or stand with your weight evenly distributed on both feet.

Gently bring your chin toward your chest.

Roll your head to the right and turn so that your ear is over your shoulder (1). Hold for 5 seconds.

Slowly roll your head back toward your chest and the left. Turn your head so that your ear is over your left shoulder (2). Hold for 5 seconds.

Reverse directions and slow roll your head in a counterclockwise circle three times (4).



Kneeling Back Extension:

REPETITIONS : 10

Main muscles worked: Quadratus lumborum, erector spinae.

You should feel this stretches in your lower back and your abdominals.

Days per week : daily

Equipment needed: None.

            

Step by-step directions

Begin on your hands and knees with your shoulders positioned over your hands.

Rock forward onto your arms, round your shoulders and allow your low back to drop toward the floor. Hold for 5 seconds.

Rock backward and sit your buttocks as close to your heels as possible. Extend your arms and hold for 5 seconds.

 

Sitting Rotation Stretch:

REPETITIONS : 2 sets of 4

Main muscles worked: Pisiform, external oblique rotators, internal oblique rotators.

Days per week : daily

You should feel this stretch in your buttocks, as well as at your sides.

Equipment needed: None.

           

Step –by –step directions

Sit on the floor with both legs straight out of you. Cross one leg over the other.

Slowly twist toward your bent leg, putting your hand behind you for support.

Place your opposite arm on the side of your bent thigh and use it to help you twist further.

Look over your shoulder and hold the stretch 30 seconds. Slowly come back to center.

Repeat on the other side. Repeat the entire sequence 4 times.

 

Modified Seat Side Straddle:

Days per week : daily

REPETITIONS : 10each side

Main muscle worked: Hamstring, extensor Muscles, erector spinea.

You should feel this stretch in the back of your thighs and into your lower and middle back.

Equipment needed: None.

            

Step-by-step directions

Sit on the floor with one leg extended to the side and the other leg bent.

Keep your back straight and bend from your hips toward the foot of your straight leg. Reach your hands toward your toes and hold for 5 seconds.

Slowly round your spine and bring your hands to your shin or ankle. Bring your head down as close to your knee as possible.

Hold for 30 seconds and then relax for 30 seconds.

Repeat on the other side. Repeat the sequence 10 times.

 

Knee to Chest

REPETITIONS : 3 sets of 10

Main muscles worked: Quadratus lumborum

You should feel this stretch in your lower back, as well as in the front of your hip and inner thigh.

Days per week : daily

Equipment needed: None.

         

Step-by –step directions

Lie on your back on the floor.

Lift one leg and bring your knee toward your chest. Grasp your knee or shin and pull your leg in as it well go.

Tighten your abdominals and press your spine to the floor. Hold for 5 seconds.

Repeat on the other side, and then pull both legs in together, repeat the sequence 10 times.

 

STRENGTHENING EXERCISES

Bird Dog :

REPETITIONS : 5

Main muscle worked: back extensors, erector spinae, gluteal muscles

Days per week : daily

Equipment needed:one.



Step-by-step directions

Begin on your hands and knees with your shoulders positioned over your hands and your hips directly over your knees.

Tighten your abdominal muscles and raise one arm straight out to shoulder-height and level with your body. Hold until you feel balanced.

Slowly lift and extend the opposite leg straight out from your hip.

Tighten the muscles in your buttocks and hold this position for 15 seconds.

Slowly return to the start position and repeat with the opposite arm and leg.

 
Plank :

REPETITIONS : 5

Main muscles worked: back extensors, erector spinae,, Quadratus lumborum, and abdominals

Days per week : daily

You should feel this exercise in your middle to lower back, abdominals, and gluteal muscles

Equipment needed: None

       

Step-by-step directions

Lieon your stomachwith your forearms on the floor and your elbows directly below your shoulders.

Tighten your abdominal muscles and lift your hips off the floor.

Squeeze your gluteal muscles and lift your knees off the floor.

Keep your body straight and hold for 30 seconds. If you cannot hold this position, bring your knees back to the floor and hold with just your hips lifted.

Slowly return to the start position and rest 30 seconds. Repeat.

 

Modified side plank:

REPETITIONS : 5

Main muscles worked: Quadratus lumborum, external oblique

rotators, and internal oblique rotators

You should feel this exercise in the lower back, waist, and abdominals

Days per week : daily

Equipment needed: None

             

Step-by-step directions

Lie on your side on the floor with your bottom leg slightly bent and top leg straight. Your elbow should be directly under your shoulder with your forearm extended on the floor in the front of you.

Tighten your abdominal muscles and raise your hip off of the floor.

If you can, straighten your bottom leg and lift your knee off of the floor as shown.

Keep your body straight and hold this position for 15 seconds.

Slowly return to the start position and repeat on the other side.

 

Hip Bridge :

REPETITIONS : 5

Main muscles worked: Lower back extensors, erector spinae,

Glutealmuscles and hamstrings

You should feel this exercise in your lower back, buttocks, and back of your thigh

Days per week : daily

Equipment needed: None



Step-by-step directions

Lie on your back on the floor with your arms at your sides, your knees bent, and your feet flat on the floor.

Tighten your abdominal and gluteal muscles and lift your pelvis so that your body is in a straight line from your shoulders to your knees.

Hold this position for 15 second.

Slowly return to the start position and repeat.

 

Abdominal Bracing:

REPETITIONS : 5

Main muscles worked: abdominals

You should feel this exercise in your stomach muscles

Days per week : daily

Equipment needed: None



Step-by-step directions

Lie on your back on the floor with knees bent and arms at your sides

Tighten your abdominal muscles so that your stomach pulls away from your waistband.

Hold this position for 15 second.

 
Abdominal Crunch:

REPETITIONS : 2 sets of 10

Main muscles worked: abdominals

You should feel this exercise in your stomach muscles

Days per week : daily

Equipment needed: None

                   

Step-by-step directions

Lie on your back on the floor with your knees bent and hands at the back of your head with your elbows open wide.

Tighten your abdominal muscles and lift your head and shoulder blades off of the floor.

Keep your back flat to the floor and hold for 2 seconds.

Slowly lower and repeat.