136
Exercise name
(Resistance)Description
(Technique cues) Progression
Muscle group: Spinal flexors
Muscles emphasized: “Lower” abdominals/stabilization
Joint movement: Lumbar spinal flexion with posterior pelvic tilting and hip flexion
F. Inverted “V”
(Exercise ball and body weight)Support the body weight with the
hands on the floor and feet on an
exercise ball (plank position) with
the pelvis and spine in a neutral
position. Perform a posterior
pelvic tilt and then lift the hips up
toward the ceiling as the feet pull
the ball closer toward the hands.
Pause, and slowly lower to starting
position.
(Emphasize keeping abdominal wall
pulled inward as hips lift up, and
avoid letting the pelvis anteriorly
tilt or the low back excessively arch
when returning to starting position.)- Lift pelvis higher.
- Add a push-up in plank position.
- Add a push-up in inverted “V”
position. - Add lifting one leg up toward the
ceiling in inverted “V” position
(arabesque).
Muscle group: Spinal flexors
Muscles emphasized: Abdominal stabilization
Joint movement: Lumbar spinal flexion with posterior pelvic tilt maintained
G. Leg reach
(Body weight)Lean back on elbows with knees
bent about 90° and feet flat on floor.
Perform a slight posterior pelvic tilt,
and bring knees to chest one at a
time. Then slowly straighten one leg
to a height where the foot is about
2 feet (61 centimeters) off the
ground while the other knee stays
above the hip with the lower leg
parallel to the floor. Hold 4 counts,
then bring the first knee back in
toward the chest. Alternate legs.
(Maintain a stable pelvis with
abdominals pulled in firmly toward
the spine throughout the exercise.)- Begin to straighten second knee
while the first knee is extended,
but only in a range where the
pelvis can be kept stationary and
the low back does not arch. - Fully straighten second knee.
- Perform with spine slightly flexed
and no arm support. - Perform with a neutral pelvis.
TABLE 3.4 Selected Strength Exercises for the Spine TABLE 3.4 Selected Strength Exercises for the Spine (continued)(continued)