Pattern 4 Flexion Relieved (FR)
SINGLE LEG ABDOMINAL PRESS
CAT/CAMEL
SITTING FLEXION
• Sit with your feet flat on the
floor about hip-width apart.
• Lean forward and allow your
head and shoulders to drop
between your knees.
Hold for ________ seconds.
Do ________ repetitions.
• Lie on your back with your knees bent.
• Keep your back in a neutral position and tighten
your abdominal muscles.
• Lift one leg so your knee and hip are at a 90-degree angle.
• Press one hand against your knee while pulling it toward
the hand. Keep your elbow straight.
Hold for ________ seconds. Return to start position and
repeat with your opposite leg. Do ________ repetitions.
• Kneel on your hands and knees.
• Arch your back, letting your head drop slightly.
• Keep your abdomen and buttock muscles tightened.
Hold for ________ seconds.
• Let your back sag toward the floor while keeping your
arms straight and your weight evenly
distributed between your legs and arms.
Hold for ________ seconds. Do ________ repetitions.
PELVIC TILT
PARTIAL SIT-UP OR CRUNCH
• Lie on your back with your knees bent, feet flat on
the floor, and arms crossed over your chest.
• Using your lower stomach muscles, raise your head
and shoulder slightly until your shoulder blades are
just off the floor (you may not be able to get up this
far in the beginning).
Hold for ________ seconds. Do ________ repetitions.
• Lie on your back with your knees bent and your
arms on your chest or at your side.
• Place your feet flat on the floor, hip-width apart, with
your knees slightly closer together than your feet.
• Tighten your abdominal muscles.
• Press the small of your back against the floor causing
the front of your pelvis to tilt forward.
Hold for ________ seconds. Do ________ repetitions.
The most effective treatment for your condition is a long-term regular exercise program focused on
increasing strength in core muscles. Your physical therapist may prescribe additional
exercises and stretches.
www.pspbc.ca
Courtesy of Dr Hamilton Hall, CBI Heath Group, Pure Healthy Back,
Download PDF