Denver Physical Therapy at Home – LBP Progression

PRONE ON ELBOWS - POE

Lying face down, slowly press up and prop yourself up on your elbows. Hold, lower back down and repeat.

PLANK - KNEES

7-LBP-progression-PLANK-KNEES-

While lying face down, lift your body up on your elbows and knees. Try and maintain a straight spine.

DEAD BUG

8 LBP progression DEAD BUG

While lying face down, lift your body up While lying on your back with your knees and hips bent to 90 degrees, use your stomach muscles and maintain pelvic neutral position. Do not allow your spine to move.
Hold pelvic neutral and then slowly straighten out a leg without touching the floor. At the same time raise an opposite arm over head. Do not allow your spine to arch during this movement. Return to starting position and then repeat on the opposite side on your elbows and knees. Try and maintain a straight spine.

QUADRUPED ALTERNATE ARM AND LEG - BIRD DOG

9 QUADRUPED ALTERNATE

While in a crawling position,tighten/brace at your abdominal muscles and then slowly lift a leg and opposite arm upwards. Your hip will move into hip extension on the way up. Lower leg and arm down and then repeat with opposite side. Maintain a level and stable pelvis and spine the entire time.

PLANK - LATERAL - 1 KNEE 1 FOOT

10 PLANK - LATERAL - 1 KNEE 1

While lying on your side, lift your body up on your elbow and knee on one side and foot on the other side. Try and maintain a straight spine.

PALLOF PRESS - SEATED

11 PALLOF PRESS - SEATED

Sit in a chair. Hold an elastic band, cord or pulley against your chest with it attached to the side. Next, slowly extend
your arms forward and then back. Do not allow your body to rotate the entire time.