LUMBAR EXTENSION EXERCISES - OrthoNC

1501 North Bickett Blvd. Suite E ~ Louisburg, NC 27549 ~ Phone (919) 497-0445 ~ Fax (919) 497-0118

*If you have any questions about these guidelines - or the appropriateness of any other activities -
please call Orthopaedic Specialists of North Carolina at (919) 497-0445.



LUMBAR EXTENSION EXERCISES

TIPS FOR PERFORMING THESE EXERCISES
???? Centralization:
o The closer the pain is to your spine, the better. (e.g. the pain is better in your foot than
in your knee).
o An increase in your low back pain can be expected. This is acceptable as long as your
leg symptoms are not increasing.
???? Stop the exercise and let your doctor or therapist know right away if you have either of
these problems:
o Any change in your bowel or bladder control.
o Any increase in weakness in your leg or foot.
???? If Your Pain Returns:
o Adjust your posture.
o If no improvement, begin your exercises.



Do each exercise _____ times a day.





???? PRONE EXTENSION (POSITIONED)
o Lie on stomach with pillows under
chest for comfort
o Repeat exercise ______ times.
o Hold position for ______ seconds.
o Option: Squeeze your buttocks
together as tightly as possible.
▪ Repeat exercise ______ times.
▪ Hold position for ______ seconds.




???? PRONE EXTENSION ON ELBOWS
o Keep your back and buttocks relaxed
and rise up on elbows as high as
possible.
o Concentrate on keeping your hips down
o Repeat exercise ______ times.
o Hold position for ______ seconds.



1501 North Bickett Blvd. Suite E ~ Louisburg, NC 27549 ~ Phone (919) 497-0445 ~ Fax (919) 497-0118

*If you have any questions about these guidelines - or the appropriateness of any other activities -
please call Orthopaedic Specialists of North Carolina at (919) 497-0445.





???? PRONE PRESS-UPS
o Place hands beside shoulders
o Keep your back and buttocks
relaxed and use your arms to press
up.
o Concentrate on keeping your hips
down
o Push up your upper body as high
as possible.
o Repeat exercise ______ times.
o Hold position for ______ seconds.




???? STANDING EXTENSION
o Stand with your feet apart and hands on the small of your back with
fingers pointing backwards.
o Bend backwards at the waist, supporting the trunk with your hands.
o Keep your knees straight.
o Repeat exercise ______ times.
o Hold position for ______ seconds.
o Option: Perform with back against countertop for support.












???? SIDEGLIDE IN STANDING
o Stand at a right angle to the wall about 2 feet out from the
wall.
o Lean your ______ shoulder into the wall.
o Move your ______ hips toward the wall, keeping your legs
together and your knees straight.
o Return to the starting position.
o Repeat exercise ______ times.
o Hold position for ______ seconds.



1501 North Bickett Blvd. Suite E ~ Louisburg, NC 27549 ~ Phone (919) 497-0445 ~ Fax (919) 497-0118

*If you have any questions about these guidelines - or the appropriateness of any other activities -
please call Orthopaedic Specialists of North Carolina at (919) 497-0445.






???? BRIDGING
o Tighten your abdominal muscles to keep your back in a neutral position.
o Use your buttock muscles to slowly rise off the surface without bending your lower back.
o Relax your shoulders and neck as you hold
o Make sure to keep your breathing even.
o Repeat exercise ______ times.
o Hold position for ______ seconds.
























???? PRONE LEG RAISES
o Lie on your stomach with a pillow under your hips.
o Raise the right leg 1 inch off the mat.
o Then, raise the right leg 3-6 inches off the mat.
o Repeat with the left leg.
o Option: Add ____ lb. cuff weights to ankles.
o Repeat exercise ______ times.
o Hold position for ______ seconds.