Physio Rehab | Exercise Library | Lumbar Spine, SIJ and Core

LUMBAR SPINE, SIJ AND CORE

MOBILITY

HS | SIJ Distractions (4-point)

LS | Back Traction (Yoga Block)

LS | Child's Pose

LS | LLNT Double Leg Flossing

LS | Lumbar Flexion (Standing) - 1 Leg

LS | Lumbar Rotation

LS | Lumbar Rotation (Knees)

LS | Lumbar Traction - Power Band

LS | Lumbar Traction (prone - assisted)

LS | McKenzie Extension (Bench)

LS | McKenzie Extension (Elbows)

LS | McKenzie Extension in Side Glide (Prone)

LS | McKenzie Extension in Side Glide (Standing)

LS | McKenzie Extension (Lying)

LS | McKenzie Extension (overpressure)

LS | McKenzie Extension (Standing)

LS | Pelvic Rocks (4 point)

LS | Pelvic Rocks (sitting)

LS | Pelvic Tilts (Supine)

LS | QL and Extensors

LS | QL and Lumbar Extensors - TP Ball

LS | QL Stretch (Modified)

LS | Repeated Flexions

LS | Roll downs (wall)

LS | Sciatic Nerve Flossing (band)

LS | Sciatic Nerve Flossing in Rotation

LS | Sciatic Nerve Flossing (lying)

LS | Sciatic Nerve Flossing - Wall

LS | Side Glides (standing)

LS | Side Glides (Wall)

LS | SIJ Posterior Rotations

LS | Slump Neural Sliders

REHAB LEVEL 1

A2 | BOSU Balance (2 Legs)

C1 | Spine Posture Reset (Sitting)

C1 - Spine Posture Reset (Standing)

L1 | Knee Fall Outs

L1 | Leg Slides (Supine)

L1 | McGill Curl Ups

L1 | Multifidus (prone)

L1 | Neutral Spine (Sitting)

L1 | Neutral Spine (Supine)

L1 | Pelvic Floor - TA and Breathing (4pt)

L1 | Pelvic Floor / TA and Breathing - (Supine)

L1 | Plank (Incline)

L1 | Plank (Standing) - Incline

L1 | Side Plank (Standing)

REHAB LEVEL 2

H2 | Clams (Band)

H2 | Glute Bridge

H2 | Hip Abduction (Sidelying) - Band

H2 | Hip Extension - BOSU

H2 | Hip Extension Bridge (Ball)

H2 | Long Glute Bridge

H2 | Prone Glute Leg Lifts

L2 | Controlled Rotations

L2 - Dead Bug (Band Pull)

L2 | Elevated Hip Extension (Bench) - 1 Leg

L2 | Hip Hinge - Band

L2 | Leg Floats

L2 | Leg Slide (4pt)

L2 | Mountain Climbers (Incline)

L2 | Neutral Spine Sit-backs

L2 | Paloff Press (Half Kneeling)

L2 | Plank (Knees)

L2 | Prone Knee Bend

L2 | Side Plank - Bench

L2 | Side Plank (Incline)

L2 | Side Plank (Knees)

L2 | Sitting Leg Lifts (Swiss Ball)

S2 | 1 Arm Raise (4pt)

REHAB LEVEL 3

H3 | Clams (Heel Float)

H3 | Glute Bridge (Band)

H3 | Hip Extension (Bent Knee)

H3 | Hip Thrust (Band) - Band

K2 | Hamstring KB Deadlift

K3 | Romanian Deadlift - KB

L3 | Ab Wheel (Banded Assist)

L3 | Controlled Rotations (Table top)

L3 | Front Plank (Feet)

L3 | Hip Extension (4pt)

L3 | Hip Extension (4pt) - Band

L3 | Leg Float and Slide

L3 | Leg Float (Foam Roller)

L3 | Leg Float (Table Top)

L3 | Leg Slide and Raise (4pt)

L3 | Mountain Climbers (Floor)

L3 | Neutral Spine Sitbacks (Ball)

L3 | Paloff Press (Kneeling)

L3 | Paloff Rotation (Half-Kneeling)

L3 | Plank to Side Plank (standing)

L3 | Reverse Lumbar Extensions

L3 | Roll Outs (swiss ball)

L3 | Side Plank Clam

L3 | Side Plank (Feet)

L3 | Side Plank Glute Leg Raise (knee)

L3 | Suitcase Deadlift

REHAB LEVEL 4

H4 | Clams (Heel Float) - Band

H4 | Glute Bridge - Ball

H4 | Glute Bridge - one leg

K3 | Single Leg Deadlift

L4 | Bird Dog - Band

L4 | Bird Dog (Squares)

L4 | Incline Hip Extension

L4 - Knee Fall Out (Table Top)

L4 | Leg Slide (Table Top)

L4 | Lumbar Extension (Isometric Holds)

L4 | Lunge to Row

L4 | Plank - Lateral Band

L4 | Plank to Side Plank (Prone)

L4 | Side Plank - Band

L4 | Side Plank Clam (band)

L4 | Side Plank Glute Leg Raise (feet)

L4 | Side Plank (hand)

L4 | Side Plank Push-Pull - Band

L4 | Sit Back and Arm Raise

L4 | Suitcase Deadlift and Carry

L4 | Swiss Ball Plank

L4 | Swiss Ball Plank (pot-stir)