Monday, January 9, 2012

Exercise of the Week: Lumbar stabilization (stage 3)


Plank Position

Difficulty: Moderate

Start: Lie on stomach. Then begin by propping upper body up onto elbows/forearms, with hands together in praying position. Engage inner abdominal muscles by brining belly button inward. Keeping spine steady, lift hips and knees so you are resting on toes, creating a straight line from ankles to shoulders.

Exercise: Keeping spine steady, lift one leg 6-8 inches. Hold this position for 10-20 seconds. (Option 1) If this is relatively easy, try bringing that leg horizontally out as far as you can, keeping torso steady. Hold this position for 10-20 seconds. (Option 2) Switch legs and repeat. Perform 3-5 sets of this exercise per side. Be careful not to strain lower back.

No comments: