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THE COMPLETE Low Back Pain Relief and Core Strengthening Physical Therapy Exercise Program
Introduction
Welcome to the Low Back Pain Relief and Core Strengthening Physical Therapy Program (0:47)
Learn how the Lower Back and Core program works (2:00)
Learn how to monitor and track your progress (0:38)
Complete Downloadable and Printable Guide for your Low Back and Core Program
Getting Started
Preparing your space and equipment, loop bands and standard resistance exercise bands (2:31)
Understanding your body and knowing what is Pain vs. Soreness (0:55)
Understanding Before Starting, Posture, Stretching, Injury Prevention
Maintaining Neutral Spine and Proper Posture (2:48)
Bonus: FREE Low Back Stretching and Flexibility Program (0:45)
Quick Quiz to verify you are ready to go
Quick Quiz to verify you are ready to go
Phase 1 : Pain Relief and Motion Restoration
Phase 1 : Pain Relief and Motion Restoration
DW Bracing Exercise (1:03)
DW Glute Squeeze (1:28)
DW Heel Slides (2:04)
DW Posterior Pelvic Tilts (1:35)
Fall Outs (2:08)
Complete another functional assessment before Phase 2
Low Back self assessment link
Strength Training
Understand Proper Resistance Used and Benefits of Strength Training (0:49)
Exercise Resistance Band Scale
Phase IIA : Muscle Strengthening - 1st 2 weeks of Phase II
Phase IIA Resistance Guide (4:24)
Phase II : Muscle Strengthening
DW Bracing With Bridges (1:21)
DW Bridge Leg Lifts (1:54)
DW Hip Abductions with Band (1:49)
DW Marching with Band (1:22)
DW Modified Plank on Elbow (0:51)
Phase IIB : Muscle Strengthening - 2nd 2 weeks of Phase II
Phase 2B Resistance Guide (3:13)
Phase IIB : Muscle Strengthening
DW Bracing With Bridges (1:21)
DW Bridge Leg Lifts (1:54)
DW Classic Plank (0:50)
DW Hip Abductions with Band (1:49)
DW Marching with Band (1:22)
Complete Another Low Back self assessment before Phase III
Low Back Self Assessment Link
Phase III : Functional Strengthening
Phase III : Functional Strengthening
Phase III Resistance Guide (1:54)
DW Butt Kicker Walking Exercise wBand (1:24)
DW Classic Plank (0:50)
DW Heel-Toe Raises Walking Exercise wBand (1:25)
DW Marching Walking Exercises wBand 2 (3:01)
DW Skates Walking Exercise with Band (1:25)
Injury Prevention and Maintenance
Long-Term Maintenance Plan (0:36)
Bonus : FREE Stretching and Flexibility Section
Flexibility Program (0:45)
Flexibility Overview (1:04)
10. Single knee to chest (3:38)
DW Hamstring Stretch (1:14)
DW Lumbar Rotations (1:39)
DW Piriformis Stretch (1:20)
Program Completion and Beyond
Reflecting on your progress and Thank You! (0:18)
Resources for Further Support and Information
Exercise Resistance Band Scale
Resistance Scale PDF.pdf
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