This program is designed to allow you to continue your lumbar spine stabilization program at home. This will help you maintain the alignment and correction your doctor has helped you achieve.

(Please follow instructions as indicated by your doctor.)

I. Beginning Stretches:
Always start with the specific stretches that were constructed for you in your handout. Spend 1 – 2 minutes in each position, breathing slowly.

II. Lumbar Spine Stabilization Exercises

1. Neutral Bridge:
Face up on the floor, with knees in flexed position and feet flat on floor. This is called neutral position. Contract the abdominals and lift your hips 2-3 inches from the ground and hold for a three count. It is important to use as little foot pressure as possible. The “lighter” your feet the better it is for the abs.

Neutral Position	Lift Pelvis

2. Bent-Knee Bridge
Cross left ankle over right knee. Then, as in step #1, contract abdominals to lift hips, hold for count of three. Then repeat with right leg.

3. Bridge With Extended Leg
Repeat same procedure from #2. This time extend one leg and keep knees together for support. This is more of a challenge for your spinal stabilization muscles. As with the previous exercises, contract and lift hips and hold for a three count. Repeat with opposite leg.

4. Bridge With Crossed Leg/ Arms Reaching
(Most Advanced) – repeat procedure from #2, this time reach both arms towards the sky lifting both shoulder blades off the floor. Contract the abdominal / gluteal muscles and hold for three count.

5. Bridge With Extended Leg/ Arms Reaching
(Most Advanced) – repeat procedure from #3, this time reach both arms towards the sky lifting both shoulder blades off the floor. Contract the abdominal / gluteal muscles and hold for three count.

6. “Superman” Prone One Arm / Opposite Leg Lift
Lying on stomach, keep head in neutral position. Contract abdominal and gluteal muscles first then lift one arm and the opposite leg 2-3 inches off the ground and hold for a count of three. Repeat with opposite limbs.

7. Upper Abdominal Crunches
Lying on the floor with knees flexed and feet flat on the floor. Place hands on stomach to feel contraction, or hold onto your ears ** do not lift your head with hands** lift head, shoulders and shoulder blades off floor then lift chest 2-6 inches, slowly return to floor but do not allow your shoulder blades to touch the ground. Cross crunch (optional)

8. Back Extensions
Lying on the floor face down, first pull shoulder blades together – then lift torso off of the floor slowly, making sure to keep legs relaxed and on the floor. Perform extensions with the same tempo as a regular crunch. Smooth and controlled.