Exercise Videos: General - Mid and Lower Back

Strength and Control
Mobility and Flexability
Gym




QF activation in prone


Lying on your tummy with your knees bent and wider than your hips. Squeeze your heels together and relax, maintaining neutral spine and core control
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QF activation in 4 point kneeling


Going on to your hands and knees with shoulders inline with hands, squeeze your heels together and relax, maintaining neutral spine and core control
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McKenzie extensions


Laying on your stomach, place hands next to chest and push up to arch your chest off the ground whilst maintaining contact with your hips and the ground. Lower your chest back to the ground and repeat.
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Lumbar rock overs


Laying on your back, bend knees to 90deg with your feet still planted on the ground. Rock your knees from side to side slowly to feel a slight stretch through the lower back.
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Glute stretch across the body


Laying on your back, pull your left knee up towards your hips and across the right side of your body. Use your right hand to stretch the left knee further over to the right side to engage a stretch in your left glute. Don’t allow your left pelvis to lift off the ground. Repeat on opposite side.
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Four point kneeling arm and leg extensions


Going onto your hands and knees, active the core (as previous) , breathe in to prepare, breathe out and straighten the arm out, ensuring back stays still, repeat on the other side. Same as the leg extension. For a harder alternative, extend the arm and the opposite leg with a neutral spine
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Pelvic Tilt


With your TA switch on (as above) tuck your tail bone in and flatten your back, then gently arch your back moving from your pelvis      
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Crunches


Laying on your back with knees bent and feet on the floor, flattern back into the ground by tilting your pelvis. Keeping arms straight, imagine a string drawing you up from the center of the chest to the ceiling move your upper torso off the ground, sliding your hands up to your knees until palms are resting on your knee. Ensure that you are not straining the muscles through the front of your neck. Slowly return segmentally by lowering each vertebrae to the ground.
 
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Side Plank


One forearm on the floor, start on your side, push away from the floor lift your hips off the floor making a plank from shoulders to heals. Brace throught hips and core.
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Single leg bridges


Lie on your back with your knees bent up and your arms relaxed by your side. Lift and hover one leg slightly off the ground. Flatten your back into the ground and drive through your heels to lift your bottom off the ground.  Squeeze your glutes throughout and bring your bottom up so that it is parallel to your chest. Slowly lower your bottom back to the ground.  
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Deadlifts


Stand with your feet shoulder width apart and knees pointing forward. Bring your shoulders back and down and grab the bar on the just outside of your legs. Keeping your lower back flat and chest up. Lift the weight up by keeping your arms straight and activating your glutes to bring  your trunk upright (hip thrust motion). Once upright use your glutes and hamstring control to slide the bar down against the legs to below knee level while bending at the knee, ensuring the back is flat and chest is up at all times. Once a the bottom, use a hip thrust motion to stand back up right.
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Knee to chest glute stretch


Lying face up with one leg out completely straight, bend the other knee and use hands under thigh or over knee to pull knee to chest.
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Lumbar rotations


Lying face up bend both knees to 90 degrees, keep feet and hips together and rotate knees and hips down to one side, then back up and towards the other
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Hip Flexor Stretch


Kneel Down, rotate pelvis posteriorly, tighten abdominals and gluteals and stretch the anterior thigh. Exercise designed to help improve hip flexor mobility.
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Clams


Lie on your side, bend knees to 90 degrees. squeeze heels to activate hip abductors, lift up 30 cm and hold. This exercise is designed to activate your Gluteus Medius and Minimus.
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Piriformis Stretch


Lie on back, place left foot on right thigh and pull right thigh back towards you, Hold. Repeat on opposite side. Can also be done in sitting. Exercise desinged to improve Piriformis mobilty. This exercise can be very useful for breastrokers.
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Superman in lying


Flatten your back while lying on your stomach and lift your right arm up above your head. Squeezing your right glute and keeping your back flat, bring your left leg up towards the ceiling. Maintaining a flat back, slowly bring your right arm and left leg down to the starting position. Repeat and alternate sides.
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Superman in 4 point kneeling


Flatten your back while on your hands and knees. Squeezing your right glute, reach forward with your right arm while reaching back with your left leg. Your body should not sway from side to side. Keep your pelvis level on both sides while extending the arm and leg. Squeeze your right glute to bring your arm and leg back to the starting position. Repeat and alternate sides.
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Drive through in press up position


Begin in push up position with your back flat and shoulders back. Maintaining this position, bring your left knee up towards your chest and slowly back down. Repeat and alternate legs
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Knee plank with alternating leg lift


Start on your elbows and knees with both feet also in contact with the ground. Tightening one glute, extend and bring the opposite leg up while maintaining the position of your elbows. Do not let your hips rotate from side to side and keep your back flat throughout the exercise. Repeat and alternate legs.
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Bow and Arrow


Stand with your left foot in front of your right, shoulder width apart with both arms straightened in front of you. Keeping your left arm still, bend your right elbow and bring your right arm back as far as you can. Squeeze your left glute and rotate your hips to lead this movement. Keep squeezing the glute and bring your hips and arms back to the starting position. Repeat and alternate sides.
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Bridging with volley


Lie on your back with knees bent at 90 degrees and feet flat. Flatten your back and push through your heels until your chest is parallel with your thighs. Holding this position, bring your right leg up to volley and lower back to the starting position. Lower your back until it is flat on the ground. Alternate legs each time.
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Hip twist


Flatten your back and have your hips and knees at 90 degrees. Let your right leg drop out to the side while keeping your hip and knee at 90 degrees. Use your glute to bring your right leg back to the starting position. Your left leg should remain completely still
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Cross over single leg squat


Standing on your left leg, squeeze the left glute and squat down on it. At the same time, bring your right hand across your body and towards your left knee. Maintain the position of your knee and don't let it rock from side to side. Squeeze through your glute to come back to your starting position.
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Single leg squats


Have a book/dumbbell under your left heel so the toes are pointed towards the ground. Squat down on the left leg while not letting your knee go past your toes. Squeeze through the left glute when coming back up. Repeat and alternate legs
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VMO Single leg sit-stand


from a chair, one foot is firmly on the floor with toes pointing forwad and knee over toes. Other leg is lifted off. Activating glutes and hamstrings of the weightbearing leg, lean forward to stand up and squeeze glutes to extend the hips. Keeping the other leg lifted off, lower yourself back down, keeping the quads and hamstrings activated to control the movement.
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Wall lift


Stand against the wall with your back and shoulders flat against it. Bend your knees to 45 degrees and maintain this position throughout the exercise. Keeping your right foot still, come up onto your toes on your left foot and slowly back down. Alternate legs.
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VMO Double leg sit-stand


from a chair with feet flat on the floor and toes pointing forward, cross arms over chest and lean forward to stand up. Ensure knees are kept apart and quads and hamstrings are activated. Squeeze glutes until hips are extended. Keeping your back flat, knees over toes and toes pointing forward, lower yourself back onto the chair, whilst quads and hamstrings are activated to control the movement.
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Quad stretch


While standing, bring your heel towards your bottom and grasp it with the hand on the same side. Gently pull your heel further towards your bottom while not arching your back. You can use your free hand to hold onto a wall for balance if needed.
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Calf stretches


Leaning against a wall or someone else, have your front leg bent and back leg straight with both toes pointing forwards. Lean your weight onto your front leg so that you feel a stretch in your back leg
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Lx rotation


Lying on your back with your arms outstretched and knees bent so that your heels are flat on the ground. Rotate your hips while keeping your shoulders in contact with the ground so that one thigh is in contact with the ground. Rotate the hip on top and extend that knee to further stretch your lower back. Repeat on the other side
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Hamstring Stretch


Bend forward at the waist with your front leg straight and back leg bent. Keeping your hips level, lower your trunk as if you are going to sit on your back leg while keeping your front leg straight.
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Upper hamstrings


Crouch on the ground with one leg straight in front of you and the other bent and resting on the ground. Keeping your front leg straight and toes pointing up, lower your bottom as if you are going to sit on your back leg.
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Groin (gentle)


Sit with both legs out and relaxed in front of you. Bent one leg and rest the flat part of your foot against the inside of the other thigh. Use your hands to gently push the bent knee towards the ground
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Bridges


Lie on your back with your knees bent up and your arms relaxed by your side. Flatten your back into the ground and drive through your heels to lift your bottom off the ground. Squeeze your glutes throughout and bring your bottom up so that it is parallel to your chest. Slowly lower your bottom back to the ground.
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Foam rolling


learn how to self massage your muscles to promote recovery. We talk you through foam rolling your whole body.
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Stretch to the sky


While standing, bring your shoulders up and above your head as far as you can while also standing on tip-toe. Slowly bring your arms by your side while coming out wide and lower your toes to the ground
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Caterpillar stretch


In standing, bend at your waist keeping your legs straight until your hands are as low as they can go. Lean forward so your palms are flat on the ground and walk your hands forward until you are in a push-up position. Drop your thighs and hips gently to the ground and push through your palms to arch your back. Lower your back to the ground and walk your palms back towards your feet, then slowly stand up.
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Pedalling


Lie on your back with your hip and knee bent at 90 degrees. Keeping one leg in this position, straighten your leg out and then bend it towards you as if you are pedalling a bike. Bring this leg back to the starting position and repeat with the opposite leg
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Knee to chest


Lie on your back, with both legs straight. Bring one knee to your chest and pull it firmly with your hands. Your opposite hip and glute should remain on the ground.
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Step off


step off the step, landing on the mid to front foot with knees over toes. Ensure glutes are activated to control the movement
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Step up


place one leg on the step with toes pointing forward and knees over toes, then squeeze glutes to drive you up onto the step until your hip is extended.
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Bridging with kicking


Lie on your back with knees bent at 90 degrees and feet flat. Flatten your back and push through your heels until your chest is parallel with your thighs. Holding this position, lift and straighten your right leg until it is parallel with your chest and lower back to the starting position. Lower your back until it is flat on the ground. Alternate legs each time.
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Lumbar rotation/glut stretch


This exerise is good for improing lower back and gluteal mobility. Laying on your back, keep upper body and chest flat on ground, bend one knee and use the opposite hand on the outside of that knee to pull it across your body, twisting through the hips and lower back to feel a stretch in the buttocks and back.
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Thoracic rotation


The thoracic spine is the middle section fo your spine and invovled the most in rotation of the spine. Sitting on your right thigh with a bent knee, place the left foot over on the outside of theright knee. Twist the shoulders towards the left, pushing back into the left knee with the right arm to feel a stretch in the mid back and left gluts.
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Double leg bridge with kick


This is a great exercise for gluteal control and strength. Bend knees to 90 degrees, squeeze gluteal and push hips up until body is flat, hold that postion and slowly kick one leg out straight keeping hips level. Return foot to ground and repeat other side.
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Pirformis stretch


The piriformis muscle is msulce deep in the buttock close to the sciatic nerve. Extra tension here can have repercussions for a range of lower back, hip and leg issues. Laying on your back, bend one knee and place opposite ankle across thigh, grab hold of the thigh of the bent knee and pull it towards your chest to feel a stretch deep in the buttock.
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Self janda with stretch band


The neural system can be an underlying source of leg muscle or back tension. A lockerroom stretchband is a useful tool to assist in the mobilisation of these structures but should be done carefully and gently. Lay down with stretchband looped around your lower back and one forefoot, keeping other leg flat, use band to lift leg with straight knee up towards ceiling, then gently rock the leg across the body, into and out of a gentle stretch that is felt down the outside of the leg.
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Neural mobilisation with stretch band


The neural system can be an underlying source of leg muscle or back tension. A lockerroom stretchband is a useful tool to assist in the mobilisation of these structures but should be done carefully and gently. Sitting with the stretchband looped around your lowerback and balls of feet, legs out straight, slowly slump head and shoulders down towards hips. Feel a brief gentle stretch then come straight back up. repeat 10 bounces
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Correct Sitting Posture


Sit with your bottom all the way to the back of the chair, use a Lumbar Roll for extra support if needed. Have seat height so elbows are at 80 - 90 degrees, have top 1/3 of monitor at eye level. Have feet supported on floor/step with hips/knees at 90 degrees.
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Bow and Arrow


This exercise aims to improve the rotation range of you thoracic spine. Begin by lying on your side with feet, hips and shoulders in line, knees bent to 90 degrees. Keeping hips and lower back still, twist through your upper back and pull the elbow of your top arm backwards towards the floor. Hold for 20 seconds, repeat 3 times.
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Using the physio pole


Lay down on the physio pole with your bottom at one end and your head resting at the other with you knees bent up. Alternate between having arms out to the side for 30 seconds and resting on your chest for 30 seconds.
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