Page 33 - AlertDiver_Spring2013

Knee-to-Chest Raises
This exercise should be done unilaterally (one side at a time).
1. Lie in a supine position.
2. Slowly pull your knee to your chest, relaxing your back
and neck.
3. Hold for 10 to 30 seconds.
4. Repeat with opposite leg, and then do 10 to 20 reps.
Abdominal Contractions
1. Lie in a supine position with your knees bent and your
hands resting on your abdomen.
2. Contract your abdominal muscles while pressing your
back toward the floor.
3. Hold for five to 30 seconds.
4. Relax.
5. Do 10 to 20 reps.
Gradually increase the hold time. Once you can hold for
30 seconds, it’s time to progress to a partial sit-up in which
you raise your shoulders off the floor slowly by contracting
your abdominal muscles.
Press-Ups
It may be more comfortable to complete this exercise with a
carpet, towel or yoga mat under your forearms. If you can
complete this without pain, progress to straight arms.
1. Lie in a prone position (on your stomach) with your hands
near your shoulders and your hips on the floor.
2. Press up (as long as you don’t feel pain) with your
forearms in
contact with the
floor and your
elbows directly
under your
shoulders.
3. Hold for 10 to 30
seconds
4. Do 10 to 20 reps.
Wall Squats
1. Stand with your back
against the wall.
2. Walk your feet about
a foot forward while
keeping your hips and
shoulders in contact with
the wall.
3. Contract your abdominal
muscles while flexing
both knees to about
45 degrees.
4. Hold for five to 30
seconds.
5. Extend your knees and
stand up.
Gradually increase the hold
time. As your fitness improves,
you will be able to move your
feet farther from the wall and flex your knees closer to
90 degrees.
Heel Raises
1. Stand with your weight
distributed evenly
between your feet.
2. Slowly raise your heels.
3. Lower your heels.
4. Hold for three to 10
seconds.
5. Do 10 to 20 reps. AD
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People with lower-back pain
should avoid the following
exercises:
• Toe touches
• Straight-leg sit-ups and full sit-ups
• Leg lifts
• Any exercise using heavy weights
Straight-arm (challenge) variant
Partial sit-up (challenge) variant