Back Exercises Home Program

1.Lie on back comfortably with bend your leg from knees

2.Place a pillow between knees

3.Now press the pillow / tummy in / contract gluteal muscles and lift your hips up as much as you can in painfree position.

4.Hold the position for5-10 sec according to your comfort.

5.Then slowly come down

                            Repeat 10 times

1.Lie on Back and place your both legs on Ball and balance the ball.

2.Now tuck tummy in / contract gluteal muscle and slowly lift your hips up

3.Hold the position for 5-10 sec according your painfree position.

4.Then slowly come down.

                           Repeat 10 times only

1.Lie on Back and place your both legs on Ball and balance the ball.

2.Now lift your one leg straight from knee at 90°& slowly come down

3.Repeat the same with opposite leg

                     Repeat 10 times with each leg

1.Lie Down on tummy place your hands as shown in image

2.Now slowly lift your upper body upside but take care your elbow should remain touched on mat/bad

3.Hold for 5-10sec according to your comfort

4.Slowly go down in starting position.

                             Repeat 10 times

1.Lie on tummy comfortably

2.You can place a soft thin pillow under chest

3.Now Lift your one leg straight from knee

4.Slowly go down

                            Repeat 10 times with each leg

1.Lie on sideways as your complete body should in straight line

2.Bend your downside leg from knee

3.Upside leg should be in straight from knee

4.Now Lift straight upside your upper leg, as high as you can, as shown in pic

5.Then slowly come down. Now change the position repeat the exercise from opposite side.

                                 Repeat 10 times with each leg

1.Lie Down on tummy comfortably

2.Now contract your buttock (gluteal) muscles hold for 5-10 sec then release

                                       Repeat 10 times

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