EXERCISE ESSENTIALS: Try these simple exercises to strengthen back muscles
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Bird Dog 4-Point Arm & Leg Raise
Begin by placing your knees and hands on the floor, with your hips and shoulders at a 90° angle. While keeping stable and engaging your core muscles, lift one arm and an opposite leg straight out toward the horizon, with your thumb pointed to the ceiling. Place both arm and leg back down to starting position. Repeat 10 times and then repeat this exercise with the opposite arm and leg. To build stability, this exercise can first be performed using only the arm or leg, and the opposing arm or leg can be added once ready for progression.
Swan Dive
Lay on stomach with your arms overhead. Press your chest upwards, keeping the muscles in your trunk and legs relaxed. Repeat 6 times.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Patient Success Story!
“I am Much Stronger Now!” “Since attending physical therapy here at Full Potential PT I have been able to finally get relief from my pain! I have become much stronger after doing the exercises and stretches too!” — Anthony T.
“No More Neck Pain!” “I no longer experience neck pain and I have learned how important good posture and staying active are for the body! Everyone here at Full Potential PT is very professional, friendly, and never demeaning! Also, very proficient and well-educated in physical therapy.” — Lucille S.
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