Core Exercises (cont.)

Figure 12

Back Hyperextensioin 1. Lie face down on the ground. 2. Keep the back of your neck long, eyes down, chin tucked in. You will have better control if someone anchors down your feet and ankles. 3. Have arms at your side with palms face down. 4. Slowly raise your trunk, keeping your neck long. Squeeze your shoulder blades together, but do not arch your neck. 5. Use the 4-4-4 count. Perform l set of 10-20 repetitions daily. 6. Do not move into a range of pain, stop before you feel uncomfortable. Muscles used: erector spinae, latissimus dorsi

Figure 13

NOTE: There are many different ways to strengthen the core muscles. The above exercises are basic in design and can be performed without any special equipment. More advanced techniques that may include the use of weights or other apparatus can be demonstrated. Contact Dr. Schutt for additional information. If any of the preceding exercises are painful, or you are physically unable to perform them, you should consult with your sports medicine physician in your area. Your sports medicine physician is welcome to consult with Dr. Schutt for alternative techniques that may be appropriate for your specific needs.