LUMBAR COLUMN

Objective: To mobilise the Lumbar spinal column and the coccycovertebral articulation. To strengthen the extensor muscles of the spinal column, as well as to strengthen the abdominal and gluteal muscles to correct the lumbar posture. Preferably on a hard surface.

To be carried out:

Exercise A: Lying on back, face upwards Exercise

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Lying on the back, both legs draw up, bent at the knees, soles resting on the floor, arms alongside the body. i) Contract abdominal muscles, pressing lumbar region against the floor. ii) Draw legs up, bringing both knees against the chest, keeping arms by your sides.

Starting position: Method:

Exercise

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Lying on the back, right leg stretched straight out and left leg bent at the knee, foot resting on the floor. i) Contract abdominal muscles, pressing lumbar region against the floor. ii) Bending the knee, draw up right leg towards the chest. iii) Bring right leg down slowly, raising the lumbar region slightly. Repeat with left leg.

iii) Revert to starting position, raising the lumbar region slightly.

Starting position: Method:

Exercise

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Lying on the back, both legs bent at theb knees, soles resting on the floor, hands stretched alongside the body. i) Contract abdominal muscles, pressing lumbar region against the floor.

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ii) Draw both knees up against the chest, then slowly raise both legs vertically up at right angle to the body. iii) Lower the legs down a few centimeters and then bring them back to the vertical position. iv) Bending the knees up against the chest again, revert to the starting position.

Exercise

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Sitting down with legs drawn up, knees bent, soles touching floor, outstretched arms resting on knees around shoulder level. Curve the back and try and push it backwards to the maximum extent, bringing outstretched arms to the sides of the knees, without losing your balance. Return to starting position.

Starting position: Method:

Exercise

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Lying on the back, both legs drawn up, bent at the knees soles resting on the floor, arms alongside the body. i) Bring the legs up together, knees over the chest. ii) Without moving lower back from floor , turn body to the left, bend legs touching floor as close as possible to extended arm. iii) Bring back knees over the chest, and revert to starting position. Repeat on the other side.

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Exercise C : Lying on the side

Exercise B : Seated on the floor Exercise

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Lying down on the right side with right hand bent at elbow and tucked under head, left hand resting on floor, palm downwards in line with the chest, left leg stretched out with toes touching floor. Right leg flexed and tucked under.

Starting position:

Method:

i) raising the left leg, draw the knee towards the chest, curving the lumbar region. ii) Extend the leg backwards, while raising the lumbar spine. Repeat exercise by turning on the other side.

Exercise D : Lying face downwards Exercise

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Lying face downwards, legs extended, and head resting on folded arms. Keeping the feet together, raise both legs simultaneously.

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Exercise

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Lying face downwards, legs extended forehead resting on folded arms. Protract the left leg and then contract it towards the body without bending the knee.

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Exercise

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Lying face downwards, arms stretched beyond the head. Simultaneously raise one extended arm and the opposite leg, repeating with the other arm and leg.

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Exercise

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Lying face downwards, legs extended, head resting on folded arms. Raise extended legs alternatively.

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Exercise

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Lying face downwards, legs extended, forehead resting on arms. Raise the head and chest, all the while keeping arms folded under the forehead. Exercise E: Standing on all-fours

Method:

i) Without displacing hands, head bent between the arms, move backwards to sit on the floor on one side of your feet. ii) Raise your torso up, head bent down, without displacing the palms from the floor. Revert to starting position and repeat exercise for the other side.

Starting position: Method:

Exercise Exercise

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On all-fours. i) Draw left leg up bringing the knee up to the chest, head bent. ii) Stretch leg out backwards. iii) Revert to starting position, and repeat with the other leg.

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On all-fours, back straight . i) Pull in the abdomen and keeping the palms touching the floor, head bent between the arms, move backwards to rest upon the ankles. Revert the starting position, by slowly moving the lumbar region.

Starting position: Method:

Starting position: Method:

Exercise

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Standing on all-fours.

Starting position: