Table 1 Back-specific exercises program
Phase | Back specific exercises | Goal of the exercise |
|---|---|---|
I | 1. Squat (SP, EB) | MS |
2. Abdominal crunch (SUP) | ME | |
3. Hip abduction (CLP) | CNSP | |
4. Hip abduction and external rotation (SLP, EB) | CNSP/ME | |
5. Hip extension (PRO) | CNSP | |
6. Hip extension (FPKP, EB) Sets x Repetitions: 2 x 10-15-20 | CNSP/ME | |
II | 1. Squat (SP, EB) | MS |
2. &3. Bilateral shoulder extension and flexion (SP, EB) | ME/MS | |
4. Heel slide or leg lift and knee extension with one leg (SUP) | CNSP | |
5. Hip extension or hip extension and knee extension (CLP) | CNSP/ME | |
6. Hip abduction (SLP, EB) | CNSP/ME | |
7. Hip extension (EB) or bird dog exercise (FPKP) Sets x Repetitions: 2 x 10-15-20 | CNSP/ME | |
III | 1. Squat (SP, EB) | MS |
2. & 3. Bilateral shoulder extension and flexion (SP, EB) | ME/MS | |
4. Leg lift and knee extension with one leg (SUP) | CNSP | |
5. Hip extension and knee extension (CLP) | CNSP/ME | |
6. Bird dog exercise (FPKP) | CNSP/ME | |
7. Hip abduction (SP) Sets x Repetitions: 2–3 x 10-15-20 | CNSP/ME | |
IV | 1. Squat (EB) or forward lunge (SP) | MS |
2. Waiters bow exercise with elastic band (SP, EB) | MS | |
3. & 4. Bilateral shoulder extension and flexion (SP, EB) | ME/MS | |
5. & 6. Unilateral shoulder horizontal adduction and abduction (SIP, EB) | CNSP/ME | |
7. Hip abduction (SP, EB) Sets x Repetitions: 2–3 x 10-15-20 | CNSP/ME | |
V | 1. Forward lunge (SP) | ME/MS |
2. Waiters bow exercise (SP, EB) | MS | |
3. & 4. Unilateral shoulder horizontal adduction and abduction (SP, EB) | CNSP/ME | |
5.& 6 Downward chop and upward chop (SIP, EB) | CNSP/ME | |
7. Hip abduction (SP, EB) Sets x Repetitions: 2-3-4 x 10-15-20 | CNSP/ME | |
VI | 1. Forward lunge (SP) | ME/MS |
2. Waiters bow exercise (SP, EB) | MS | |
3. & 4. Unilateral shoulder horizontal adduction and abduction (SP, EB) | CNSP/ME | |
5. & 6. Downward chop and upward chop (SP, EB) Sets x Repetitions: 2-3-4 x 10-15-20 | CNSP/ME |