BACK PROGRAM
YOUR HOME PROGRAM
Created by shruti Digde Jan 30th, 2021
View videos at www.HEP.video
Total 12 Page 1 of 4
BRIDGE - BRIDGING
While lying on your back with knees bent, tighten your lower
abdominals, squeeze your buttocks and then raise your buttocks
off the floor/bed as creating a "Bridge" with your body. Hold and
then lower yourself and repeat. Video # VVTJZ7GYR
Repeat 10 Times Hold 5 Seconds
Complete 2 Sets Perform 2 Times a Day
SINGLE KNEE TO CHEST STRETCH - SKTC
While Lying on your back, raise your leg up and hold your thigh
under your knee while gently pulling it towards your chest for a
gentle stretch. Lower your leg down and repeat. Video #
VV3W4RJUJ
Repeat 10 Times Hold 2 Seconds
Complete 2 Sets Perform 2 Times a Day
LOWER TRUNK ROTATIONS - LTR - WIG WAGS
Lying on your back with your knees bent, gently rotate your spine
as you move your knees to the side and then reverse directions
and move your knees to the other side. Repeat as you move
through a comfortable range of motion. Video # VVHFZ3NCW
Repeat 10 Times Hold 2 Seconds
Complete 2 Sets Perform 2 Times a Day
View videos at www.HEP.video Created by shruti Digde Page 2 of 4
CAT AND CAMEL
While on your hands and knees in a crawl position, raise up your
back and arch it towards the ceiling like an angry cat.
Next return to a lowered position and arch your back the opposite
direction. Video # VVWPCEBAB
Repeat 10 Times Hold 2 Seconds
Complete 2 Sets Perform 2 Times a Day
QUADRUPED ALTERNATE ARM AND LEG - BIRD DOG
While in a crawling position, brace at your abdominals and then
slowly lift a leg and opposite arm upwards. Your hip will move into
hip extension on the way up. Lower leg and arm down and then
repeat with opposite side.
Maintain a level and stable pelvis and spine the entire time. Video
# VVE7C35B7
Repeat 10 Times Hold 2 Seconds
Complete 2 Sets Perform 2 Times a Day
Open Book
Lie on your side with arms straight out and hands pressed
together in front of you. Knees are pulled up and bent towards the
chest. From here, turn your torso so your back is lying flat on the
ground, and your arms have opened up like a book. Hold this
position before returning to start. Video # VVH6EL9JW
Repeat 6 Times Hold 5 Seconds
Complete 2 Sets Perform 2 Times a Day
View videos at www.HEP.video Created by shruti Digde Page 3 of 4
STRAIGHT LEG RAISE - SLR
While lying on your back, raise up your leg with a straight knee.
Keep the opposite knee bent with the foot planted on the ground.
Video # VVBVU5P69
Repeat 10 Times Hold 3 Seconds
Complete 2 Sets Perform 2 Times a Day
SIDELYING CLAMSHELL - CLAM SHELL
While lying on your side with your knees bent, raise your top knee
upwards while keeping your feet in contact the entire time. Lower
back down and repeat.
Do not let your pelvis roll back during the lifting movement. Video
# VVZLS2CSB
Repeat 10 Times Hold 2 Seconds
Complete 2 Sets Perform 2 Times a Day
LONG ARC QUAD - LAQ - KNEE EXTENSION
Start in a seated position with your knee bent as shown, slowly
straighten your knee as you raise your foot upwards as shown.
Return to starting position and repeat. Video # VVPMTJJBW
Repeat 10 Times Hold 5 Seconds
Complete 2 Sets Perform 2 Times a Day
View videos at www.HEP.video Created by shruti Digde Page 4 of 4
SHORT ARC QUAD - SAQ - KNEE EXTENSION
Place a ball or rolled up towel under your knee and slowly
straighten your knee as you lift your foot. Lower back down and
repeat. Video # VVQSBB7GH
Repeat 10 Times Hold 10 Seconds
Complete 2 Sets Perform 2 Times a Day
STANDING MARCHING
While standing, draw up your knee, set it down and then alternate
to your other side.
Use your arms for support if needed for balance and safety. Video
# VVVY77EPC
Repeat 10 Times Hold 2 Seconds
Complete 2 Sets Perform 2 Times a Day
SQUATS - SUPPORTED
While standing with feet shoulder width apart and in front of a
stable support for balance assist if needed, bend your knees and
lower your body towards the floor. Your body weight should mostly
be directed through the heels of your feet. Return to a standing
position.
Knees should bend in line with the 2nd toe and not pass the front
of the foot. Video # VVKVLBJGE
Repeat 10 Times Hold 2 Seconds
Complete 2 Sets Perform 2 Times a Day
