Low Back Stress Injury

Prone Press Ups		Side to Side- supine

Lie prone with pillow under the stomach. Place hands at shoulder level with elbows bent. Extend elbows raising up onto hands, keeping the stomach on the pillow. Allow hips to sag. Feel stretch in the lower back. Move hands forward to decrease stretch. Move hands to hips to increase stretch.		Lie on your back, hands behind head, elbows on floor, legs on ball at the knees. Exhale, lower legs to one side keeping elbows on the floor. Inhale, return to start position, exhale and repeat to opposite side. Tighten abdominals while exhaling.
Trunk Flexion Stretch		Bridging

Hold table legs or post with hands. Position ball at lower trunk /hips so that knees do not touch the floor when arms and legs are relaxed. Pull body towards table bending the elbows. Exhale, relax arms, trunk, and legs, lowering knees to floor. Feel stretch in the lower back. Hold 5 seconds and repeat.		Arms 90 degrees from sides, palms up, ball under knees. Exhale, tighten abdominals and buttocks. Raise hips from floor. Do not hyper-extend the low back. Lower hips without resting on the floor. Repeat.
Cross Extensions		Diagonal Curl Ups

Lay prone over ball, ball at hips, elbows and knees straight, heels back. Lift arm and opposite leg to ceiling, keeping thumb up and knee straight. Keep chin tucked and do not hyper-extend the low back. Return to start position and repeat.		Hold ball with hand on the opposite thigh. Place other arm behind head. Exhale, tighten abdominals, and slowly lift the shoulder blade off of the floor in a diagonal direction. Slowly return to start position keeping the abdominals tightened.