New Lower Back Exercises on PT-Helper
If you are a therapist, you can create your own exercises within PT-Helper CONNECT or you can contact us at firstname.lastname@example.org to let us know which exercises you would like us to add.
We continue to add new exercises to PT-Helper as part of our on-going efforts to improve its capabilities for both therapists and patients. In today’s blog, we focus on 3 new Lower Back exercises that are available in both PT-Helper CONNECT and the PT-Helper mobile app.
- Vertebral Roll: Lie on your back on top of a foam roller. Bend your knees with your feet aligned with your hips. Raise one arm up into the air while simultaneously lifting the opposite leg off the floor. Tighten your abdominal muscles. Extend your raised leg, straightening the knee so that your leg is parallel to the floor. Simultaneously drop the opposite arm above your head so that the arm is parallel to the floor. Make sure to keep your back flat on the roller. Return to the starting position. Repeat
- Lateral Hamstring Stretch with Strap: Lie on your back with a strap wrapped around your involved foot. Bend your involved leg while keeping your other leg straight. Raise your involved leg up into the air. Keeping your pelvis on the floor, pull on the strap with your opposite hand to stretch the outside hamstring. Hold. Return your leg to its starting position. Repeat.
- Transversus Activation: Lie on your back with your knees bent and hands resting on your stomach above your hips or by your side. Tighten your abdominal muscles, pulling your navel towards your spine and up. Keeping your abdominal muscles tight, slowly lift one leg up to 90 degrees. Keeping your abdominal muscles tight, slowly lift your other leg up to 90 degrees. Hold. Return your legs back down to the floor one at a time. Do not hold your breath. Repeat starting with the other leg.
You can find these exercises (and many more) in the Lower Back category in the PT-Helper mobile app to add to your Favorites which allows you to customize each exercise’s repetitions, sets, and hold time. You can also set up 3 daily reminders to notify you when to do your exercises.
Reminder: Please consult your physician or physical therapist before engaging in any physical activity and stop if you experience pain or discomfort.
Start your Free 30-day Trial of the PT-Helper CONNECT service for physical therapists and other wellness professional, to prescribe Home Exercise Programs.
Download the PT-Helper mobile app for patients and exercise enthusiasts to create your exercise program.