Healthy Back Strengthening Program
1) Prone - Modified Cobra

Position: 	Lying on stomach, hands underneath shoulders, elbows bent at sides, forehead on floor. Gently pull abdominals upward (away from floor).
Action: 	Begin lifting forehead, nose, chin, then shoulders off floor. If lower back problems exist, stop before pain. If no back problems exist, continue raising shoulders and upper back off floor by pressing down on hands, keeping hips in contact with floor. Keep head looking directly forward. Lower slowly.
Purpose: 	Strengthens lower back and maintains range of motion (extension) of spine. Stretches abdominals (rectus).

2) Opposition Limb Lift

Position: 	Lying on stomach, right arm extended above head, left arm bent, forehead on left hand, legs together. Gently pull abdominals upward (away from floor).
Action: 	Slowly raise right arm & left leg as high as possible off floor, hold 10 sec., slowly lower. Repeat up to 10 times on one side and change, or alternate sides with each lift.
Purpose:	Strengthens back, hip, and arm extensors; develops and maintains secondary lumbar curves.

3) Double Knee-to-Chest

Position: 	Lying on back with knees bent and feet on the floor (hook lying position).
Action: 	Pull right knee, then left into chest. Place hands under knees and hold 10 seconds, then lower one leg at a time. Relax. Maintain back contact with floor during movement of legs.
Purpose:	Strengthen abdominals (rectus) and stretch back.

4) Abdominal Curl (Head and Shoulder Lift)

Position: 	Hook lying.
Action: 	Press the low back into the floor, tuck the chin, and lift the shoulders off the floor. Hold 10 seconds. Relax. Repeat 10 times.
Purpose: 	Strengthen abdominals (rectus)
Alternatives: 	I. Hands reaching to knees (support neck with one hand, if necessary).
II. Hands crossed on chest.
III. Finger tips by ears, elbows out.

5) Oblique Abdominal Curl (Lateral Head and Shoulder Lift)

Position: 	Hook lying.
Action: 	Begin as in #4, but lift toward the right knee. Hold 10 seconds. Relax. Repeat to the left. Perform 5 times each side.
Purpose: 	Strengthen abdominals (obliques).
Alternatives:	I. Hands reaching to right side of right knee, then left.
II. Hands crossed on chest.
III. Finger tips by ears, elbows out, support one elbow on floor.

6) Squat

Position: 	Stand with feet slightly greater than shoulder width apart, knees slightly bent, and abdominals contracted. Keep heels in contact with the floor.
Action: 	With back straight, squat to a position where the thigh is parallel to the floor. Pause and press up to a standing position.
Purposes: 	Promote awareness of trunk as a unit; strengthen back and legs.