LATERAL LEG RAISE

START:  Slide the band over both feet, and up around the ankles, so it is flat against the legs. Lie on the ground,lying on your right side with both legs straight, putting your left leg directly on top of your right. You can put your right arm behind your head and your left arm can be on the floor on front of you for support. 

EXERCISE:  Raise your left leg high as you can without moving any other part of your body. Once you get tension in the band and your leg is as high as it can go without breaking form, return your left leg to the starting position in a controlled manner. 

Clam Shells Exercise

START: Slide a band around both feet and pull it up so it is positioned above the knees. Lie on the floor on your right side, with your your hip and knees bent about 90 degrees. Your left leg should be on top of your right leg and your feet should be be on top of each other with your heels touching.

Exercise: Keeping your feet together, raise your left knee as high as you can (going into external rotation), without moving your pelvis and keeping your bottom leg still. When you lift your top knee you will get resistance from the band. Pause at the top for a second, then lower your knee back down to the starting position. 

Lower Back Rotation (For Back Pain)

Repeat this lower back rotational stretch two or three times on each side of your body. To remember to practice this stretch, try doing it once in the morning and once at night (and add an afternoon stretch as needed):

Begin by lying on your back. Bend your knees and place your feet flat on the floor. Focus on keeping your shoulders touching the floor, and then roll your knees to one side of your body. Hold this pose for up to 10 seconds before returning to your starting position. Repeat on the other side.

Lower Back Pain

Exercises for lower back pain can strengthen back, stomach, and leg muscles. They help support your spine, relieving back pain. Always ask your health care professional before doing any exercise for back pain. Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful.

Workout You Must Try!

Complete the first group of 3 exercises before moving on to the next 3. If you have trouble reaching 15-20 reps do as many as possible until it added up to 15-20 reps. 

REP count 15

• Sit ups
• Reverse crunch
• Bicycle crunch

• Kettle swings
• Med ball burppe
• Inverted row

• Step ups (complete one leg then switch)
• Reverse leg (Complete one leg then switch)
• Box jumps

• Turkish get ups