Instability in the lower back can lead to pain or stiffness with possible herniated disks and nerve impingement. The L5 and S1 are the spinal vertebrae sitting between the posterior hip bones. The L5 is the last unfused vertebrae an intervertebral disk positioned between it and the S1 vertebrae. Stabilization exercises are designed to strengthen the muscles supporting the area, preventing or rehabilitating injuries. Consult a doctor before you start a new exercise program.
Hamstring Stretch
Your hamstrings are located at the back of your thigh. Inflexible, tight hamstrings reduce lower back mobility and can lead to injury. Lay on the floor to perform a hamstring stretch with one leg stretched out on the floor and the other pulled up to your chest, bent at the knee. Holding the hamstring on the raised leg with your hands, extend the leg, straightening it toward the sky. If you are unable to extend it straight, go as far as possible without passing the point of pain. Hold the stretch for 10 to 30 seconds, alternating legs. Stretch each leg three times.
Foot Circles
Foot circles don't look like much effort is required, but doing these requires keeping a solid core center, including your abdominal and buttocks muscles while extending your leg several inches from the floor. Lay on the floor with your left leg bent at the knee and and your foot grounded, keeping your leg balanced and easing pressure off you lower back. With your right leg extended straight out, raise it 12 inches from the floor. Hold your leg in this position while you do clockwise and counterclockwise rotations at the ankle. Do one rotation of each and switch legs, doing each side 10 times.
Pelvic Tilt
The pelvic tilt develops control of the abdominal muscles, isolating them in a slow controlled movement. Start in a lying down position, similar to how you would perform a crunch, with your hands behind your head and your knees bent up. Bring your hips up to the ceiling slowly, contracting stomach muscles. Don't go so far up as to place too much pressure on your neck; use your hands to cradle your cervical spine and aid in support. Your hips, abdomen and chest should be aligned at the top of the pelvic tilt. Hold at the top of 10 seconds and repeat three to five times.
The Plank
The idea with the plank is to make your body as straight and stiff as a real plank. It is similar to a pushup upon first glance. Kneel down to get into position. Your forearms are shoulder width apart and in full contact with the floor. Your upper arms are in line with your shoulder making a 90-degree angle. Balance your body on your toes, keeping your abdominal, back and legs contracted. Your head, back, butt and legs should make a straight line. Hold the position for at least five seconds, working your way up to to three sets holding for 30 seconds or longer.
Member Comments