Back physiotherapy exercises

Barbell Bench PressBarbell bench press, 3 sets, 8 repetitions, tempo 2-1-2 Bird dog en TBird dog en T, 3 sets, 8 repetitions per side, controlled tempo Bird Dog Exercise for Lumbar StrengtheningBird dog, 3 sets, 10 repetitions per side, hold 3 seconds in extension Bird dog on BosuBird dog on Bosu, 3 sets, 8 repetitions per side, 3-second hold in extension Bird dog on SwissBallBird dog on SwissBall, 3 sets, 10 repetitions per side, hold 3 seconds in extension Bird dog with arm elevationBird dog with arm elevation, 3 sets, 10 repetitions per side Bird dog with leg elevationBird dog with leg elevation, 3 sets, 10 repetitions per side, hold for 2 seconds in extension Bird dog with plyometrics and external shoulder rotationBird dog with plyometric external shoulder rotation, 3 sets, 8 repetitions per side Bridge with shoulder extensionBridge with shoulder extension, 3 sets, 10 repetitions, hold 2 seconds at the top Burpees - Final phase with trunk and pelvis controlFinal phase of burpees, 3 sets, 8 repetitions, trunk and pelvis control Burpees - Second step with trunk and pelvis controlSecond step burpees, 3 sets, 8 repetitions, trunk and pelvis control Burpees - Third Stage with Trunk and Pelvic ControlThird stage burpees, 3 sets, 8 repetitions, trunk and pelvis control Burpees with Emphasis on Lumbar StabilityBurpees, 3 sets, 8 repetitions, emphasis on lumbar stability Controlled Medicine Ball Throw for Lumbar StrengtheningMedicine ball throwing movement, 3 sets, 8 repetitions, controlled motion DeadliftDeadlift, 3 sets, 8 repetitions, tempo 2-1-2 Deadlift with Overhead LiftDeadlift with overhead lift, 3 sets, 8 repetitions, tempo 2-0-2 Dissociation of the shoulders with elastic bandDissociation of the shoulders with elastic band, 3 sets, 10 repetitions Dumbbell DeadliftDumbbell deadlift, 3 sets, 8 repetitions, core control Dumbbell Deadlift for Lumbar StrengtheningDumbbell deadlift, 3 sets, 8 repetitions, core control Dynamic dorsal plank with alternating arm movementsDynamic dorsal plank, 3 sets, hold 30 seconds, alternating arm movements Dynamic plank with hip extensionDynamic plank with hip extension, 3 sets, 8 repetitions per leg Dynamic Superman on SwissBallDynamic Superman on SwissBall, 3 sets, 10 repetitions Elastic Band DeadliftElastic band deadlift, 3 sets, 10 repetitions, tempo 2-0-2 Elastic Band Opening for the Lower BackElastic band opening, 3 sets, 10 repetitions, core control Elastic Band Pull with Scapular RetractionElastic band pull with scapular retraction, 3 sets, 12 repetitions First step of burpees for lumbar controlFirst step of burpees, 3 sets, 8 repetitions, trunk and pelvis control Floor Slam Ball for Lumbar StrengtheningFloor slam ball, 3 sets, 10 repetitions, trunk control Glute Bridge with Pelvic RetroversionGlute bridge with pelvic retroversion, 3 sets, 10 repetitions, hold 3 seconds at the top Golf swing with kettlebellKettlebell golf swing, 3 sets, 10 repetitions per side, controlled tempo High Elbow Resistance Band RowHigh elbow resistance band row, 3 sets, 12 repetitions Hip-height Load LiftHip-height load lift, 3 sets, 8 repetitions, moderate load Horizontal Row with Resistance BandHorizontal resistance band row, 3 sets, 12 repetitions, tempo 2-0-2 Kettlebell Suitcase DeadliftKettlebell suitcase deadlift, 3 sets, 8 repetitions per side Lateral suitcase carry with dumbbellLateral suitcase carry, 3 sets, 10 repetitions per side, 8 kg dumbbell Lumbar Extension on Swiss Ball with Shoulder Abduction and Bent ArmsLumbar extension on Swiss Ball with shoulder abduction and bent arms, 3 sets, 10 repetitions Lumbar Extension on SwissBall with Arm ElevationLumbar extension on SwissBall with arm elevation, 3 sets, 10 repetitions Lumbar extension on SwissBall with bent armsLumbar extension on SwissBall, bent arms, 3 sets, 10 repetitions Lumbar extension on SwissBall with loadLumbar extension on SwissBall with load, 3 sets, 10 repetitions, tempo 2-1-2 Lumbar extension on SwissBall with oscillating barLumbar extension on SwissBall with oscillating bar, 3 sets, 10 repetitions Lumbar extension on the ground with trunk lockingLumbar extension on the ground with trunk locking, 3 sets, 10 repetitions, hold 2 seconds at the top Lumbar Extension with Stick on SwissBallLumbar extension with stick on SwissBall, 3 sets, 10 repetitions, controlled ascent Lumbar extension with weightLumbar extension with weight, 3 sets, 10 repetitions, controlled movement Lumbar Stabilization on SwissBallLumbar stabilization on SwissBall, 3 sets, 10 repetitions, hold for 5 seconds Lumbar strengthening on SwissBall with ball passLumbar strengthening on SwissBall with ball pass, 3 sets, 10 repetitions Overhead squat with arms extended above the headOverhead squat, 3 sets, 8 repetitions, arms extended above the head Pelvic Floor Contraction on SwissBall in Plank PositionPelvic floor contraction on SwissBall, 3 sets, 10 repetitions, hold 5 seconds Prone Row for Lumbar StrengtheningProne rowing, 3 sets, 10 repetitions, trunk control Pull with elastic on SwissBallPull with elastic on SwissBall, 3 sets, 12 repetitions Resisted lumbar flexion-extension on SwissBallResisted lumbar flexion-extension on SwissBall, 3 sets, 10 repetitions Resisted Pelvic Dissociation in Hip Rotation 90/90 with Elastic BandResisted pelvic dissociation in 90/90 hip rotation, 3 sets, 8 repetitions per side, elastic resistance Seated Lumbar Extension on Swiss BallLumbar extension on Swiss Ball in seated position, 3 sets, 10 repetitions, controlled movement Self-massage of the latissimus dorsi with a rolling pinSelf-massage of the latissimus dorsi with a rolling pin, 2 minutes per side Shoulder-height Load LiftShoulder-height load lift, 3 sets, 8 repetitions, moderate load Single-leg Romanian Deadlift on an Elevated LegSingle-leg Romanian deadlift, 3 sets, 10 repetitions per leg, tempo 2-0-2 Slam ball for lumbar stabilitySlam ball, 3 sets, 8 repetitions, focus on lumbar stability and trunk control Slow eccentric and fast concentric deadliftSlow eccentric/fast concentric deadlift, 3 sets, 8 repetitions, moderate load Snow Angel on the GroundSnow angel on the ground, 3 sets, 10 repetitions Standing Elastic Row for Scapular StrengtheningStanding elastic band rowing, 3 sets, 12 repetitions Standing Elastic RowingStanding elastic band rowing, 3 sets, 12 repetitions Standing Jefferson CurlStanding Jefferson Curl, 3 sets, 8 repetitions, slow and controlled execution Standing Resistance Band Row for BackStanding resistance band row, 3 sets, 12 repetitions, slow tempo Superman arms and opposite legSuperman arms and opposite leg, 3 sets, 10 repetitions per side, controlled movement Superman arms and opposite leg with stickSuperman arms and opposite leg with stick, 3 sets, 10 repetitions per side Superman for Lumbar StrengtheningSuperman, 3 sets, 10 repetitions, hold 2 seconds at the top Superman Isometric with 90° Arm AbductionSuperman isometric with 90° abduction, 3 sets, hold for 20 seconds Superman isometric with stickSuperman isometric with stick, 3 sets, hold for 20 seconds Superman on SwissBall with weightsSuperman on SwissBall with weights, 3 sets, 10 repetitions, tempo 2-1-2 Superman with Leg Flutter KicksSuperman with leg flutter kicks, 3 sets, 10 repetitions, hold 2 seconds at the top Superman with StickSuperman with stick, 3 sets, 10 repetitions, movement control Swimming-type lumbar strengtheningSwimming-type lumbar strengthening, 3 sets, 10 repetitions, hold for 2 seconds at the top SwissBall Roll-out for the Lower BackSwissBall roll-out, 3 sets, 10 repetitions Thoracic extension and flexion in sitting positionThoracic extension and flexion in sitting position, 3 sets, 10 repetitions Thoracic Extension on SwissBall with Arm ElevationThoracic extension on SwissBall with arm elevation, 3 sets, 10 repetitions Trap Bar DeadliftTrap Bar Deadlift, 3 sets, 8 repetitions, tempo 2-1-2 Twist with Light LoadTwist with light load, 3 sets, 8 repetitions per side, light load (5-10kg) Wall BridgeWall bridge, 3 sets, 10 repetitions, hold 3 seconds at the top Wall Isometric BridgeWall isometric bridge, 3 sets, hold for 20 seconds

Active lumbar extension against a wallActive lumbar extension against a wall, 3 sets, 8 repetitions, slow and controlled movement Active Lumbar Flexion Mobilization Against a WallActive lumbar flexion mobilization against a wall, 3 sets, 8 repetitions Active Thoracic Rotation on KneesActive thoracic rotation on knees, 3 sets, 8 repetitions per side Active-assisted trunk flexion with SwissBallActive-assisted trunk flexion with SwissBall, 3 sets, 8 repetitions Child's Pose on SwissBallChild's pose on SwissBall, 3 sets, hold for 30 seconds Controlled Lateral LungeControlled lateral lunge, 3 sets, 8 repetitions per side Dead Bug for Lumbar Motor ControlDead bug, 3 sets, 10 repetitions per side Deep Lunge Thoracic RotationDeep lunge thoracic rotation, 3 sets, 8 repetitions per side Face Pull with Resistance BandFace Pull with Resistance Band, 3 sets, 10 repetitions Jefferson curl with stickJefferson curl with stick, 3 sets, 8 repetitions, slow and controlled execution Kneeling Thoracic Opening in InclinationKneeling thoracic opening, 3 sets, 8 repetitions Lateral bend with stickLateral bend with stick, 3 sets, 10 repetitions per side Lateral Inclination Opening on SwissBallLateral inclination opening on SwissBall, 2 sets, 8 repetitions per side, hold 3 seconds at the final position Lumbar extension lying on the stomachLumbar extension lying on the stomach, 3 sets, 8 repetitions, hold 2 seconds at the top Lumbar Extension on the FloorLumbar extension on the floor, 3 sets, 10 repetitions, slow movement Lumbar Flexion in Supine PositionLumbar flexion in supine position, 3 sets, 10 repetitions, slow and controlled movement Lumbar Flexion on SwissBallLumbar flexion on SwissBall, 3 sets, 8 repetitions, slow and controlled movement Lumbar Flexion Rolling Mobilization in Butterfly Sitting on SwissBallLumbar flexion rolling mobilization in butterfly position, 3 sets, 8 repetitions, seated on SwissBall Lumbar Flexion with Arm Swing in StandingLumbar flexion with arm swinging, standing, 3 sets, 8 repetitions Lumbar Flexion/Extension Mobilization on SwissBallLumbar flexion/extension mobilization on SwissBall, 3 sets, 8 repetitions Lumbar Inclination OpeningLumbar inclination opening, 3 sets, 8 repetitions per side, slow and controlled movement Lumbar mobilization in low amplitude tiltLumbar mobilization in low amplitude tilt, 3 sets, 10 repetitions Lumbar mobilization in quadruped: flexion and extensionLumbar flexion/extension mobilization in quadruped, 3 sets, 10 repetitions Lumbar Neurodynamic MobilizationLumbar neurodynamic mobilization, 3 sets, 8 repetitions, trunk and pelvis control Lumbar Spine Extension on Swiss BallLumbar spine extension on Swiss Ball, 3 sets, 10 repetitions, slow and controlled movement Lumbar Windmill MobilizationLumbar windmill mobilization, 3 sets, 8 repetitions per side Pectoral kneadingPectoral kneading, 2 sets, 1 minute per side Pelvic anterior and posterior tilt in the kneeling positionPelvic anterior/posterior tilt in kneeling position, 3 sets, 10 repetitions per side Pelvic anterior-posterior tilt in sitting positionPelvic anterior-posterior tilt in sitting position, 3 sets, 10 repetitions Pelvic anterior/posterior tilt mobilizationPelvic anterior/posterior tilt mobilization, 3 sets, 12 repetitions Pelvic Anteversion and Retroversion against a WallPelvic anteversion/retroversion against a wall, 3 sets, 10 repetitions Pelvic Circumduction on SwissBallPelvic circumduction on SwissBall, 3 sets, 10 circles in each direction Pelvic Rotation in an 8 Shape on Swiss BallPelvic rotation in an 8 shape on Swiss ball, 3 sets, 10 repetitions Pelvic Rotation on SwissBallPelvic rotation on SwissBall, 3 sets, 8 repetitions per side Pelvic Tilt on SwissBallPelvic tilt on SwissBall, 3 sets, 12 repetitions Postural control on bosu with shoulder elevationPostural control on bosu with shoulder elevation, 3 sets, 8 repetitions per arm Prone Incline Sphinx for Lumbar MobilityInclined prone sphinx, 3 sets, 8 repetitions, progressive back extension Reactive lumbar stabilization with weighted elasticReactive lumbar stabilization with elastic, 3 sets, 8 repetitions, trunk control during each movement Rounded back / hollow back with elasticRounded/hollow back with elastic, 3 sets, 10 repetitions Scapular Depression in Sitting or Standing PositionSeated or standing scapular depression, 3 sets, 10 repetitions Seated Lumbar Flexion with Assisted ReturnSeated lumbar flexion with assisted return, 3 sets, 8 repetitions Seated Lumbar Neurodynamic MobilizationSeated lumbar neurodynamic mobilization, 3 sets, 8 repetitions Seated Lumbar Rotation on AirexSeated lumbar rotation on Airex, 3 sets, 10 repetitions per side Seated Lumbar Rotation with SwissBallSeated lumbar rotation with SwissBall, 3 sets, 10 repetitions per side Seated Thoracic OpeningSeated thoracic opening, 3 sets, 8 repetitions, slow and controlled movement Seated Thoracic Rotation MobilizationSeated thoracic rotation mobilization, 3 sets, 8 repetitions per side, in sitting position Seated Thoracic Rotation with StickSeated thoracic rotation with stick, 3 sets, 8 repetitions per side Seated Thoracic RotationsSeated thoracic rotations, 3 sets, 8 repetitions each side Seated Trunk Rotation with Arm Swing on SwissBallSeated trunk rotation with arm swing on SwissBall, 3 sets, 10 repetitions per side Self-massage of the latissimus dorsi and teres majorSelf-massage of the latissimus dorsi and teres major, 2 sets, 1 minute per side Self-Massage of the Lumbar Spine with BallSelf-massage of the lumbar spine with a ball, 2 sets, 1 minute per zone Sphinx: Lumbar Extension HoldSphinx, lumbar extension hold, 3 sets, hold for 30 seconds Standing Lateral Lumbar InclinationStanding lateral lumbar inclination, 3 sets, 10 repetitions per side Standing Lumbar FlexionStanding lumbar flexion, 3 sets, 10 repetitions Standing Lumbar Flexion with Assisted ReturnStanding lumbar flexion with assisted return, 3 sets, 8 repetitions Standing Spine Flexion and ExtensionStanding spine flexion and extension, 3 sets, 8 repetitions, slow and controlled movement Thoracic extension with crossed arms on the chestThoracic extension with crossed arms on the chest, 2 sets, 10 repetitions, with ball or roller under the targeted area Thoracic extension with foam rollerThoracic extension with foam roller, 2 sets, 8 repetitions, slow movement Thoracic mobility in quadruped positionThoracic mobility in quadruped, 3 sets, 8 repetitions per side Thoracic mobility: rounded back / hollow back sitting on a chairThoracic mobility: rounded back / hollow back sitting on a chair, 3 sets, 10 repetitions Thoracic mobilization with leg forwardThoracic mobilization with leg forward, 3 sets, 8 repetitions per side Thoracic opening in I position seated or kneelingThoracic opening in I, 3 sets, 8 repetitions, seated or kneeling Thoracic Opening in Lunge PositionThoracic opening in lunge position, 3 sets, 8 repetitions per side Thoracic Opening in Quadruped PositionThoracic Opening in Quadruped Position, 3 sets, 8 repetitions per side Thoracic Opening in TThoracic opening in T, 3 sets, 8 repetitions, seated or kneeling Thoracic Opening in Warrior PositionThoracic opening in warrior position, 3 sets, 8 repetitions per side Thoracic Opening in YThoracic opening in Y, 3 sets, 8 repetitions, seated or kneeling Thoracic Rotation and Opening in Side-Lying PositionThoracic rotation and opening in a side-lying position, 2 sets, 10 repetitions per side Thoracic Rotation in Glute BridgeThoracic rotation in glute bridge, 3 sets, 8 repetitions per side Thoracic Rotation in QuadrupedThoracic rotation in quadruped, 3 sets, 8 repetitions per side Thoracic rotation in quadruped with lower limb blockingThoracic rotation with lower limb blocking, 3 sets, 8 repetitions per side, in quadruped position Thoracic Rotation in Warrior PoseThoracic rotation in Warrior pose, 3 sets, 8 repetitions per side Thoracic Rotation on SwissBallThoracic rotation on SwissBall, 3 sets, 8 repetitions per side Thoracic rotation with foam roller in quadrupedThoracic rotation with foam roller in quadruped, 3 sets, 8 repetitions per side Thoracic rotation with medicine ball in seated positionThoracic rotation with medicine ball, 3 sets, 8 repetitions per side, in seated position Thoracic Spine Extension Seated on ChairThoracic Spine Extension Seated on Chair, 3 sets, 10 repetitions Trunk Inclination with StickTrunk inclination with stick, 3 sets, 10 repetitions, pelvis and trunk control

Ball Dribble Between Legs for Lumbar StabilityBall dribble between legs, 3 sets, 30 seconds, focus on trunk stability Ball Pass on the Floor in Supine PositionBall pass on the floor in supine position, 3 sets, 10 repetitions Catching a ball in a bent-leg positionCatching a ball in a bent-leg position, 3 sets, 8 repetitions Core Stabilization on SwissBall with Resistance BandCore stabilization on SwissBall with resistance band, 3 sets, 10 repetitions, 5-second hold Dissociation of the belts on SwissBallDissociation of the belts on SwissBall, 3 sets, 8 repetitions, controlled thoracic movements Lumbar Postural CorrectionLumbar postural correction, 3 sets, 10 repetitions, hold for 5 seconds Lumbar Stabilization on SwissBall with BouncesLumbar stabilization on SwissBall with bounces, 3 sets, 10 bounces, 30 seconds rest Lumbar stabilization with thoracic opening in sitting positionLumbar stabilization with thoracic opening, 3 sets, 8 repetitions, in sitting position Lunge plank with resistance rotationLunge position plank with resistance rotation, 3 sets, 8 repetitions per side, resistance band held with both hands Pelvic stabilization in prone positionPelvic stabilization in prone position, 3 sets, 10 repetitions, 5-second hold Postural Control on SwissBallPostural control on SwissBall, 3 sets, 8 repetitions, 5-second hold Quadruped Back AlignmentQuadruped back alignment, 3 sets, 8 repetitions, hold 5 seconds Reception of a ball with legs straightReception of a ball with legs straight, 3 sets, 8 repetitions Reception of the stick with bent legsReception of the stick with bent legs, 3 sets, 8 repetitions Reception with a stick with legs straightReception with a stick legs straight, 3 sets, 8 repetitions Reflex Support Work with Blazepod for Core ControlReflex support work with Blazepod, 3 sets, 8 repetitions, focus on core control Seated Stabilization on SwissBallSeated stabilization on SwissBall, 3 sets, 30 seconds, abdominal activation Seated Stabilization on SwissBall with BallSeated stabilization on SwissBall with ball, 3 sets, 10 repetitions, hold 5 seconds Thoracic Proprioception on a RollThoracic proprioception on a foam roller, 3 sets, 8 repetitions, controlled movements

Alternating Dynamic Posterior Chain StretchAlternating dynamic posterior chain stretch, 2 sets, 10 repetitions per side Chest stretch against a wallChest stretch against a wall, 3 sets, hold 30 seconds per side Child's PoseChild's pose, 3 sets, hold 30 seconds Child's Pose with Lateral InclinationChild's pose with lateral inclination, 2 sets, hold for 30 seconds each side Dynamic Latissimus Dorsi StretchDynamic latissimus dorsi stretch, 2 sets, 10 repetitions per side Lateral Inclination Opening in Sitting PositionSeated lateral inclination opening, 3 sets, 8 repetitions per side, slow and controlled movement Lateral Inclination Stretch with CushionLateral inclination stretch with cushion, 3 sets, 30 seconds per side Lumbar Rotation Stretch on TableLumbar rotation stretch on table, 3 sets, 8 slow rotations each side Lumbar Stretch in Cat-Cow PositionLumbar stretch in cat-cow position, 3 sets, 8 repetitions Lumbar Stretch on SwissBallLumbar stretch on SwissBall, 3 sets, hold for 20 seconds Pectoral minor stretch against a wallPectoral minor stretch against a wall, 3 sets, hold 30 seconds per side Pectoral Stretch on a LogPectoral stretch on a log, 3 sets, hold for 30 seconds on each side Seated Lumbar RotationSeated lumbar rotation, 3 sets, 8 repetitions per side, slow and controlled movement Seated Quadratus Lumborum StretchSeated quadratus lumborum stretch, 3 sets, hold for 30 seconds each side Seated Thoracic Extension StretchSeated thoracic extension stretch, 2 sets, hold for 20 seconds Seated Thoracic Rotation StretchSeated thoracic rotation stretch, 3 sets, hold for 20 seconds each side Self-massage of posterior shoulder tension points with a ballSelf-massage of posterior shoulder tension points with a ball, 2 sets of 1 minute Standing Lateral Incline StretchStanding lateral incline stretch, 3 sets, hold for 20 seconds on each side Thoracic opening with scapular retraction using elasticThoracic opening with scapular retraction using elastic, 3 sets, 12 repetitions Thoracic Rotation with Bent ArmThoracic rotation with bent arm, 3 sets, 8 repetitions per side

Lumbar stabilization on BosuLumbar stabilization on Bosu, 3 sets, 8 repetitions, 5-second hold per repetition Postural Control on Swiss BallPostural control on Swiss Ball, 3 sets, 30 seconds hold, focus on core stability Postural correction on SwissBallPostural correction on SwissBall, 3 sets, 10 repetitions, hold 3 seconds in final position Stabilization in Warrior Pose with Rotation Against ResistanceStabilization in Warrior Pose with rotation against resistance, 3 sets, 8 rotations each side

Lumbar self-massage with a rollerLumbar self-massage with a roller, 2 sets, 1 minute each

Lumbar Spine UprightingLumbar spine uprighting, 3 sets, 8 repetitions, hold 5 seconds in the end position Seated Thoracic ExtensionSeated Thoracic Extension, 3 sets, 8 repetitions, slow control