One Minute per Day for a More Stable Lower Back!
I am frequently asked for lower back exercises and, inevitably, patients do not do the exercises for several reasons:
- They take too long
- Patients are afraid of hurting themselves
- Patients are unsure of how to do the exercises
My One Minute Exercises are certainly not comprehensive, however, doing very safe, easy, time effective exercises are much, much better than no exercises, right? (C’mon, say yes!)
Please note that the videos are a visual guide only. Please follow my instructions as to repetitions and time.
Here we go!
- Glute bridge – lie on your back, knees bent, feet on the floor. Raise your buttocks and hold for 4 seconds. Lower buttocks. Do it 5 times = 20 seconds.
- Abdominal crunch – lie on your back, knees bent. Place your hands on your belly (not behind the head per the video). Raise your head to the ceiling (no bending forward) until you feel your abdominals tighten under your hands. You will be raising your head maybe an inch or two. That’s all you need! Breathe out when your head comes up and breathe in when you lower it. Do 20 = 20 seconds.
- Wall sit – stand against a wall with your feet about a foot away. Bend your knees about an inch or two – that’s it – and hold it for 20 seconds.
That’s all there is to it! Feel free to call or come in to go over any of this and get a “tune up and an oil change!”
Also, please pass this on to anyone you think could benefit from it, (like everyone!).
