Back Pain Exercise Video: Opposite Arm and Leg Extension

Purpose
The opposite arm and leg extension will help stabilize your spine and strengthen your low back (lumbar spine) muscles.  It will also strengthen your hamstrings and glutes (buttocks).

Recommended exercise for the following spinal condition(s)
Herniated Disc
Sciatica (caused by a Herniated Disc)

Instructions

  • Start on your stomach with a small pillow or towel roll under your mid-section.
  • Extend both arms in front of you.
  • Contract your abdominal muscles as you slowly lift your right arm and left leg.
  • Hold 3 seconds.
  • Slowly lower your right arm and left leg to the floor, keeping your abdominal muscles contracted.
  • Repeat with your left arm and right leg, again holding 3 seconds.
  • Repeat 5-10 times on each side.

Cautions
Make sure you contract your abdominal muscles throughout the opposite arm and leg extension to avoid hyperextending (overarching) your back.

Disclaimer
Only do the exercise shown in this video if a qualified spine specialist has recommended it.  Only do the exercise within the limits that your spine specialist has advised.  Do not do the exercise without your spine specialist's approval; it could lead to serious injury.  Always contact your spine specialist if you have any questions regarding your back or neck condition or about the suitability of this specific exercise.

Updated on: 06/11/14
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