Exercise Program For: Date: 22/10/2007

Wilme Steenkamp Page: 1

*AROM lumbar neutral spine supine AROM lumbar flx (crunches) supine arms straight

• Lie on back with knees bent, small ball between knees.
• Put fingers in hollow next to hip bones, pull belly button down to spine until
you feel the contraction. EXHALE as you pull belly button in and SQUEEZE
small ball.
Perform 2 sets of 8 Repetitions, once a day.
Perform 1 repetition every 4 Seconds.
*AROM lumbar bridging bil
• Lie on back with knees bent, arms at side.
• Begin with head and slowly curl up lifting shoulders off floor, reaching to
knees with arms straight. Squeeze small ball between knees.
• Keep low back in contact with floor.
• Slowly return to start position and repeat.
Perform 1 set of 10 Repetitions, once a day.
Perform 1 repetition every 4 Seconds.
AROM lumbar ext alt arm/leg prone

• Lie on back with knees bent, squeeze small ball between knees.
• Inhale, Lift buttocks off floor, squeeze ball.
• Exhale as you roll down. Squeeze buttocks
Special Instructions:
Maintain neutral spine.
Perform 1 set of 10 Repetitions, once a day.
• Lie face down, with towel roll under forehead, arms outstretched over
head as shown.
• Raise left arm and right leg off floor. STRETCH OUT
• Lower and repeat with right arm/left leg. Keep stomach contracted and
squeeze buttocks.
• Return to start and repeat the series.
Perform 1 set of 8 Repetitions, once a day.

Perform 1 repetition every 4 Seconds. Perform 1 repetition every 4 Seconds.

AROM lumbar flx/ext quadruped (Cat-Camel combo) AROM lumbar flx/rot side sitting

• Begin in 4 point kneeling, back in neutral position. • Sit in chair, knees together.
• Tuck chin in and continue by rounding back upward one segment at a • Reach to side of legs indicated with both arms reaching toward floor.
time. • Return to start position.
• Reverse by letting back arch one segment at a time, but keep neck in Perform 3 sets of 20 Repetitions, once a day.
neutral at the end.
Perform 3 sets of 20 Repetitions, once a day. Use Left Side.
Rest 1 Minute between sets.
Rest 1 Minute between sets. Perform 1 repetition every 4 Seconds.
Perform 1 repetition every 4 Seconds.

Issued By: Bridget Signature: ____________________________

These exercises are to be used only under the direction of a licensed, qualified professional.
Marica Kok Fisioterapie Except as to user supplied materials, Copyright 1995-2005 BioEx Systems, Inc.