After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning program will also help you return to sports and other recreational activities.
This is a general conditioning program that provides a wide range of exercises. To ensure that the program is safe and effective for you, it should be performed under your doctor’s supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.
Strength: Strengthening the muscles that support your spine will help keep your back and upper body stable. Keeping these muscles strong can relieve back pain and prevent further injury.
Flexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.
Target Muscles: The muscle groups targeted in this conditioning program include:
Length of program: This spine conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your shoulders. Performing the exercises two to three days a week will maintain strength and range of motion in your back.
Warm up: Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
Stretch: After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
Do not ignore pain: You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
Ask questions: If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.
Repetitions 3 sets of 3
Days per week Daily
Main muscles worked: Cervical spine muscles, trapezius
You should feel this stretch all around your neck and into your upper back
Equipment needed: None
Step-by-step directions
Tip Do not shrug your shoulders up during this exercise.
Repetitions 10
Days per week Daily
Main muscles worked: Quadratus lumborum, erector spinae
You should feel this stretch in your lower back and your abdominals
Equipment needed: None
Step-by-step directions
Tip Look down on the floor to keep your neck in alignment with your spine.
Repetitions 2 sets of 4
Days per week Daily
Main muscles worked: Piriformis, external oblique rotators, internal oblique rotators
You should feel this stretch in your buttocks, as well as at your sides
Equipment needed: None
Step-by-step directions
Tip Sit up tall and keep your sit bones pressed into the floor throughout the stretch.
Repetitions 10 each side
Days per week Daily
Main muscles worked: Hamstrings, extensor muscles, erector spinae
You should feel this stretch in the back of your thighs and into your lower and middle back
Equipment needed: None
Step-by-step directions
Tip Keep your extended leg straight as you bring your head down.
Repetitions 3 sets of 10
Days per week Daily
Main muscles worked: Quadratus lumborum
You should feel this stretch in your lower back, as well as in the front of your hip and inner thigh
Equipment needed: None
Step-by-step directions
Tip Keep your spine aligned to the floor throughout the sequence.
Repetitions 5
Days per week Daily
Main muscles worked: Back extensors, erector spinae, gluteal muscles
You should feel this exercise in your lower back and into your buttocks
Equipment needed: None
Step-by-step directions
Tip Keep your stomach muscles tight and your back flat to stay balanced.
Repetitions 5
Days per week Daily
Main muscles worked: Back extensors, erector spinae, quadratus lumborum, abdominals
You should feel this exercise in your middle to lower back, abdominals, and gluteal muscles
Equipment needed: None
Step-by-step directions
Tip Do not let your pelvis sag toward the floor. Keep your stomach muscles tight.
Repetitions 5
Days per week Daily
Main muscles worked: Quadratus lumborum, external oblique rotators, internal oblique rotators You should feel this exercise in your lower back, waist, and abdominals
Equipment needed: None
Step-by-step directions
Tip Keep neck in alignment with your spine and do not shrug your shoulder up to your ear.
Repetitions 5
Days per week Daily
Main muscles worked: Lower back extensor, erector spinae, gluteal muscles, hamstrings
You should feel this exercise in your lower back, buttocks, and back of your thigh
Equipment needed: None
Step-by-step directions
Tip Center your weight over your shoulder blades. Do not tense up in your neck.
Repetitions 5
Days per week Daily
Main muscles worked: Abdominals
You should feel this exercise in your stomach muscles
Equipment needed: None
Step-by-step directions
Tip Flatten your lower back into the floor.
Repetitions 2 sets of 10
Days per week Daily
Main muscles worked: Abdominals
You should feel this exercise in your stomach muscles
Equipment needed: None
Step-by-step directions
Tip Relax your neck and do not pull on your head with your hands.