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

LUMBAR SPINE, SIJ AND CORE

MOBILITY

HS | SIJ Distractions (4-point)

LS | Back Block Traction

LS | Childs Pose

LS | LLNT Double Leg Flossing

LS | Lumbar Flexion (standing - 1 leg)

LS | Lumbar Rotation

LS | Lumbar Rotation (knees)

LS | Lumbar Traction (prone - assisted)

LS | Lumbo-pelvic Traction (band)

LS | McKenzie Extension (bench)

LS | McKenzie Extension (elbows)

LS | McKenzie Extension in Side Glide (lying)

LS | McKenzie Extension in Side Glide (standing)

LS | McKenzie Extension (lying)

LS | McKenzie Extension (overpressure)

LS | McKenzie Extension (standing)

LS | Modified QL Stretch

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 | Repeated Flexions

LS | Roll downs (wall)

LS | Sciatic Nerve Flossing (band)

LS | Sciatic Nerve Flossing in Rotation

LS | Sciatic Nerve Flossing (lying)

LS | Side Glides (standing)

LS | Side Glides (wall)

LS | SIJ Pelvic Rotations

LS | Slump Neural Sliders

REHAB LEVEL 1

A1 | BOSU / Wobble Board Balance

C1 | Spine Posture Reset (sitting)

C1 | Spine Posture Reset (standing)

L1 | Front Plank (incline)

L1 | Front Plank (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 and TA (4-point)

L1 | Pelvic Floor and TA (supine)

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 Bugs and Band Pull

L2 | Front Plank (knees)

L2 | Hip Hinge (banded)

L2 | Leg Floats

L2 | Leg Slide (4-point)

L2 | Mountain Climbers (incline)

L2 | Multifidus (knee bend)

L2 | Neutral Spine Sitbacks

L2 | Paloff Press - Half Kneeling

L2 | Reverse Lumbar Extensions - 1 Leg

L2 | Side Plank - Bench

L2 | Side Plank (Incline)

L2 | Side Plank (Knees)

L2 | Sitting Leg Lifts

S2 | 1 Arm Raise (4 point)

REHAB LEVEL 3

H3 | Bench Hip Thrust (band)

H3 | Clams (heel float)

H3 | Glute Bridge (band)

H3 | Hip Extension (bent knee)

K2 | Hamstring KB Deadlift

K2 | Romanian Deadlift - KB

K3 | Hip Extension (4-point - band)

L3 | Ab Wheel (Banded Assist)

L3 | Controlled Rotations (table top)

L3 | Front Plank (Feet)

L3 | Hip Extension (4-point)

L3 | Leg Float and Slide

L3 | Leg Float - Foam Roller

L3 | Leg Float (table top)

L3 | Leg Slide and Raise (4-point)

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 (4 point - band)

L4 | Bird Dog (Squares)

L4 | Front Plank (lateral band)

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 to Side Plank (Feet)

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)