Back & Spine: Level 3 Exercises
Floppy Fish (Arm & Leg Extension- Prone)
Purpose
- To strengthen back muscles.
Steps
- Begin by lying face-down with your arms stretched out in front and legs straight.
- Slowly raise left arm and right leg as high as is comfortably possible.
- Hold for 5 seconds and slowly return to start.
- Repeat 5-10 times.
- Repeat with right arm and left leg.
Tips
- Do not rotate hips.
- Variation of this exercise using the ball.
Goals
- A ball might provide a wobbly foundation, but is a great lower back exercise tool to add to arm and leg lifts.
Hip Hyperextension (Prone Straight Leg Raise)
Purpose
- To strengthen lower back and buttocks.
Steps
- Lay on your stomach with your arms resting comfortably at your side or under your head.
- Tighten buttocks and raise left leg slightly. Keep your knee locked and raise your leg from the hip. Hold briefly and slowly return to starting position.
- Repeat 5 times.
- Repeat steps 1-3 with right leg.
Tips
- Keep pelvis touching the floor.
- Be sure to avoid arching your lower back.
Goals
- Increasing the strength of your hip extensors enables strong body mechanics and helps with range of motion. To strengthen your hip extensors, perform hip extension exercises standing or lying down facing the floor. Keep your pelvis against the floor and do not arch your back. Flex your toes and lift your leg up, keeping your knee straight. Add ankle weights to this exercise to make it more challenging.
Hip Rockers
Purpose
- To strengthen and stabilize low back.
Steps
- Begin by lying on your back with knees bent and feet together on the floor. Extend your arms out to steady yourself.
- Keeping your shoulders on the floor as much as possible, slowly roll your knees to the right until you feel a gentle stretch in your back.
- Hold for 10 seconds.
- Slowly roll your knees to the opposite side of your body.
- Hold for 10 seconds.
- Repeat 5-10 times.
Tips
- Be sure to keep your back flat on the floor as you alternate from side to side.
Goals
- The hip rockers exercise is beneficial in keeping your sacroiliac joint in order.
Quadruped (Arm-leg extension on all fours)
Purpose
- To strengthen back.
Steps
- Begin on your hands and knees. Look down toward the floor.
- Simultaneously raise and straighten your left arm and right leg until they are parallel to the ground.
- Hold for 5 seconds.
- Repeat 5-10 times.
- Repeat with right arm and left leg.
Tips
- Keep abdominal muscles tight. Do not sag chest or hips.
Goals
- For quadruped extensions it’s important to warm up your spine prior to this great lower back exercise. Learn how to do quadruped extensions with tips from a fitness instructor in this free lower back strengthening video.