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Lower Back Stability 3

This document provides instructions for 10 lower back stability exercises from ExorLive.com. The exercises include arching the back while on all fours, stretching the back while sitting on the knees, cycling the legs while lying down with the back pressed to the floor, side-lying pelvis lifts, diagonal lifts while lying face down, planks with the body raised on forearms and toes, pelvis lifts with one leg straightening, standing diagonal lifts on a folded mat, squats with a flat abdomen, and lying pelvis rotations. Repetitions and sets are provided for each exercise.

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Jomari Servano
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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330 views3 pages

Lower Back Stability 3

This document provides instructions for 10 lower back stability exercises from ExorLive.com. The exercises include arching the back while on all fours, stretching the back while sitting on the knees, cycling the legs while lying down with the back pressed to the floor, side-lying pelvis lifts, diagonal lifts while lying face down, planks with the body raised on forearms and toes, pelvis lifts with one leg straightening, standing diagonal lifts on a folded mat, squats with a flat abdomen, and lying pelvis rotations. Repetitions and sets are provided for each exercise.

Uploaded by

Jomari Servano
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Delta fitness

Lower back stability 3


By: ExorLive Content Publisher

https://exorlive.com/video/?culture=en-US&ex=410
1. Back 1
Stand on all fours with your head hung down, arching
your back toward the ceiling. When you feel your back
stretch, hold the position for 30 seconds.

https://exorlive.com/video/?culture=en-US&ex=332
2. Back 6
Sit on your knees and lower your upper body toward your
thighs. Stretch your arms forward above your head and
feel your back stretch. Hold the position for 30 seconds.

https://exorlive.com/video/?culture=en-US&ex=279
3. Lying cycling 1
Lie on your back with your legs raised from the floor.
Press your lower back against the floor and alternately
straighten your legs in a cycling motion. Keep your
abdominal and back muscles contracted while cycling.
Avoid arching your lower back.
Reps: 10 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=26
4. Pelvis lift 1, side-lying
Lie on your side, resting on one elbow and one knee.
Raise your pelvis so that your body curves slightly
upwards. Hold for 3-5 sec., then rest for 3-5 sec. Repeat
for the other side.
Reps: 10 , Sets: 3

ExorLive.com 8/9/2019 @ 3:22 PM Page 1 of 3 Show video


Delta fitness
Lower back stability 3
By: ExorLive Content Publisher

https://exorlive.com/video/?culture=en-US&ex=265
5. Diagonal lift, lying face down
Lie flat, facing down with your arms straight above your
head. Lift one arm and opposite leg in stretched position
off the floor and slowly lower again. Lift opposite arm and
leg.
Reps: 10 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=701
6. The Plank
Lie face down with the tips of your toes and forearms on
the floor. Raise your pelvis from the floor by contracting
your back and abdomen. Stabilize your body in this
position and hold for 3-5 seconds. Rest equally and
repeat.
Tid: 20-30 sek

https://exorlive.com/video/?culture=en-US&ex=711
7. Pelvis lift w/knee stretching
Lie on your back with bent knees and your feet on the
floor. Contract your buttocks muscles and raise your
pelvis and lower back. Hold the position and straighten
one leg. Hold that position for 3-5 seconds and slowly
lower back. Repeat with opposite leg.
Reps: 10 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=3288
8. Standing diagonal lift on mat 1
Fold the mat 3-4 times. Stand on the mat, raise one leg
and bend your hip slightly forward. Straighten your active
leg backward and raise your opposite arm while keeping
your balance. Repeat for the other side. Keep your back
straight throughout the exercise.
Reps: 10 , Sets: 3

ExorLive.com 8/9/2019 @ 3:22 PM Page 2 of 3 Show video


Delta fitness
Lower back stability 3
By: ExorLive Content Publisher

https://exorlive.com/video/?culture=en-US&ex=783
9. Squat stability
Stand erect and find the neutral position of your back and
pelvis. "Flatten" your abdomen and bend your knees until
in a seated position. Push back up and repeat.
Reps: 10 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=639
10. Lying pelvis rotation 1
Lie on your back, knees bent and arms lying out to the
sides. Alternately rotate your pelvis to your right and left.
Reps: 10 , Sets: 3

ExorLive.com 8/9/2019 @ 3:22 PM Page 3 of 3 Show video

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