Circuit (1) - super sets (3) - do all the exercises to complete 1 set. * rest ≈30 seconds between exercises & ≈1 minute between sets
Exerecise - 1
Air squats - 15-20 reps (do not squat lower than 90 degrees)
1. Searle, A., Spink, M., Ho, A., & Chuter, V. (2015). Exercise interventions for the treatment of chronic low back pain: a systematic review and meta-analysis of randomised controlled trials. Clinical Rehabilitation, 29(12), 1155-1167.
2. Shamsi, M. B., Sarrafzadeh, J., & Jamshidi, A. (2015). Comparing core stability and traditional trunk exercise on chronic low back pain patients using three functional lumbopelvic stability tests. Physiotherapy Theory and Practice, 31(2), 89-98.
Exerecise - 2
Good mornings - 10-15 reps
1. Nuzzo, J. L., Mayer, J. M., & Cholewicki, J. (2018). Trunk muscle activity during stability ball and free weight exercises. Journal of Strength and Conditioning Research, 32(1), 167-174.
2. Andersen, V., Fimland, M. S., Mo, D. A., Iversen, V. M., Vederhus, T., Rockland Hellebø, L. R., ... & Saeterbakken, A. H. (2018). Electromyographic comparison of barbell deadlift, hex bar deadlift, and hip thrust exercises: a cross-over study. Journal of Strength and Conditioning Research, 32(3), 587-593.
Exerecise - 3
Push ups on knees - 10-15
1.Wang, X. Q., Zheng, J. J., Yu, Z. W., Bi, X., Lou, S. J., Liu, J., ... & Zeng, Y. J. (2012). A meta-analysis of core stability exercise versus general exercise for chronic low back pain. PloS one, 7(12), e52082.
2.Koumantakis, G. A., Watson, P. J., & Oldham, J. A. (2005). Trunk muscle stabilization training plus general exercise versus general exercise only: randomized controlled trial of patients with recurrent low back pain. Physical therapy, 85(3), 209-225.
Circuit (2) - super sets (3) - do all the exercises to complete 1 set. * rest ≈30 seconds between exercises & ≈1 minute between sets
Exerecise - 1
Pallof press - 10 reps each side (make sure you keep a straight back while pushing and pulling the band along a straight line)
1. Wong, A. Y., Parent, E. C., Funabashi, M., & Kawchuk, G. N. (2020). Do changes in transversus abdominis and lumbar multifidus during conservative treatment explain changes in clinical outcomes related to nonspecific low back pain? A systematic review. The Journal of Pain, 21(3-4), 277-289.
2. Kim, B. I., & Park, K. M. (2019). Effects of a spinal stabilization exercise program on trunk muscle cross-sectional areas and thickness in patients with chronic low back pain. Journal of Back and Musculoskeletal Rehabilitation, 32(5), 797-802.
Exerecise - 2
Box step ups - 20 reps (maintain a straight back by applying more force from the hips)
1. Shnayderman, I., & Katz-Leurer, M. (2013). An aerobic walking programme versus muscle strengthening programme for chronic low back pain: a randomized controlled trial. Clinical Rehabilitation, 27(3), 207-214.
2. Moffet, H., Tousignant, M., Nadeau, S., Mérette, C., Boissy, P., Corriveau, H., ... & Dimentberg, R. (2017). In-home telerehabilitation compared with face-to-face rehabilitation after total knee arthroplasty: a noninferiority randomized controlled trial. Journal of Bone and Joint Surgery, 99(14), 1129-1141.
Exerecise - 3
Scapula push ups on knees - 10 reps (keep the elbows fully extended)
1. Kibler, W. B., Ludewig, P. M., McClure, P. W., Michener, L. A., Bak, K., & Sciascia, A. D. (2013). Clinical implications of scapular dyskinesis in shoulder injury: the 2013 consensus statement from the ‘Scapular Summit’. British Journal of Sports Medicine, 47(14), 877-885.
2. Cools, A. M., Dewitte, V., Lanszweert, F., Notebaert, D., Roets, A., Soetens, B., ... & Witvrouw, E. E. (2007). Rehabilitation of scapular muscle balance: which exercises to prescribe? The American Journal of Sports Medicine, 35(10), 1744-1751.
Circuit (3) - super sets (2) - do all the exercises to complete 1 set. * rest ≈30 seconds between exercises & ≈1 minute between sets
Exercise - 1
Lower back push ups - 10 (try NOT to lift your hips from the floor)
1. Choi, B. K., Verbeek, J. H., Tam, W. W., & Jiang, J. Y. (2010). Exercises for prevention of recurrences of low-back pain. Cochrane Database of Systematic Reviews, (1).
2. Searle, A., Spink, M., Ho, A., & Chuter, V. (2015). Exercise interventions for the treatment of chronic low back pain: a systematic review and meta-analysis of randomised controlled trials. Clinical Rehabilitation, 29(12), 1155-1167.
Exercise - 2
Side elbow plank - 20 seconds hold each side (rest 10 seconds between sides)