Low Back Exercises

Rehab Plan
Name Exercise Sets and Reps
The internal rotation  An elastic resistance band 12 repetitions x 3

hip strengthening  The band attached to solid object
 Place the band around the foot (ankle below Focus on this exercise
malleolus) twice a week
 Slowly tense your glutes and brace your core
and bring the leg into internal rotation

Side-lying abduction/  Lie on matt with hip in 45 degree of flexion 12 repetitions x 3

external rotation  Place resistance band around the knees and
push the knee on the ground into the mat Focus on the
engaging the glutes movement and
 Abduct the leg and slowly bring it down performed daily

Weight bearing  Stand against the wall on one leg 5 repetitions x 4
functional lung  Place all the weight on one leg (focus on the
right side) Focus on this
 External rotation the opposite leg outwards movement daily
and squeeze and hold
 Gently bend the knee of the weight bearing
side and go down just before knee pain
Rehab Plan
Split squats  Stand in the lunge position with the dorsum 12 repetitions x 3
of the rear foot resting on a chair
 The squat is achieved by hip and knee
flexion of the front leg
 Focus on controlling the motion on the way
down
Phase 1 ( Week 0-4): Non-weight-bearing exercise to isolate recruitment
1. Bridge with Thera-band resistance

 Wrap TheraBand around the thighs just proximal to the knee
 Supine position + flexion of the knees and hips
 Elevate the pelvis, with in the meantime abduction and external rotation of the hips
 Its important to avoid adduction and internal rotation while lowering the hip
 15 repetitions x 3
2. Clamshell with there-band resistance

 Side lying, flexion of hip and knee in 45, holding feet together
 Raise knees up and back + hip abduction and external rotation
 Use TheraBand as resistance
Rehab Plan
Phase 2 (week 4-9): Weight-bearing strengthening exercises
1. Squat with thera-band resistance

 Band around the thighs just proximal to the knee
 Squat just above pain area and hold for 5 seconds before coming back up
2. Single limb sit to stand

 Sit on a chair
 Brace your core, tilt your pelvis forward and squeeze your gluts to get up from a seated position on one leg
Phase 3 (Week 9-14): Functional Training namely dynamic and controlled
1. Forward Lung
 Lead knee is flexed at 75
 Don’t let the knee pass beyond the foot
 Focus on the glute squeeze and core bracing with the incorporation of the stomach breathing
2. Single Leg step squat movement control test

 Stand on one leg with neutral spine
 squeeze glutes and hip hinge slightly
 Brace the core and slowly bring the opposite leg down and tap the floor before slowly coming back up
Rehab Plan
Ankle rehab
Name Exercise Sets and repetitions

Short foot exercises Weight bearing exercise designed to Hold 3 seconds repeat
increase intrinsic foot/toe flexor muscle 20 times
activity
 Stand upright with feet shoulder
width apart and make a point of
keeping the 1st metatarsal head
fixed to the floor
 Keep the heel and base of the fifth
toe fixed
 Flex the knee and turn the tibia
outwards but focus on keeping the
1st metatarsal head fixed to the
floor
 Hold for 3 seconds repeat 20 times
 With each repetition you should
feel the muscles in your feet
contract and the arch lift
Rehab Plan
Toe scrunches Focus on maintain the foot tripod

 Place a towel under the foot
 Then gently scrunch up the towel
focusing on keeping the three
points on the towel
Rocker-Board/ wobble-board and  Place a rocker board close to a wall 10 repetitions x 3

balance-mat progression or something that you could use for
support
 Place both feet shoulder width
apart
 Then gently rock forward and
backwards looking at controlling
the motion from side to side
Rehab Plan
Heel raises with  place toes on the edge of a step or

inversion/eversion a step up box
 place a resistance band around the
malleolus
 then gently dorsiflex and
plantarflex focusing on performing
it controlled
Popliteus isotonic  place a TheraBand around the

forefoot fixed to a lateral to the
foot
 tension the band so the tibia is in
full external rotation to start
 fully internal rotate the tibia against
the resistance of the band by
pivoting on the heel
 then perform
Rehab Plan
Stretches
Soleus stretching
 Place your toes and heel against a wall

 Tense your foot against the wall and push your heel towards the floor while leaning forward on the ankle stretching the posterior aspect of the calf
 Active flexibility for soleus can be done by using the Lung Stretch as well
 Perform 3 holds of 30 seconds
Any pinching felt in the front of the ankle stop

Low Back Exercises

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Rehab Plan

Name Exercise Sets and Reps

The internal rotation  An elastic resistance band 12 repetitions x 3

Side-lying abduction/  Lie on matt with hip in 45 degree of flexion 12 repetitions x 3

Phase 1 ( Week 0-4): Non-weight-bearing exercise to isolate recruitment

1. Bridge with Thera-band resistance

2. Clamshell with there-band resistance

Phase 2 (week 4-9): Weight-bearing strengthening exercises

1. Squat with thera-band resistance

2. Single limb sit to stand

Phase 3 (Week 9-14): Functional Training namely dynamic and controlled

2. Single Leg step squat movement control test

Name Exercise Sets and repetitions

Toe scrunches Focus on maintain the foot tripod

Rocker-Board/ wobble-board and  Place a rocker board close to a wall 10 repetitions x 3

Heel raises with  place toes on the edge of a step or

Popliteus isotonic  place a TheraBand around the

 Place your toes and heel against a wall

Any pinching felt in the front of the ankle stop

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