Back Exercise Menu

 

Press Up: Sphinx Position

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Start by lying on your stomach. Begin to raise your upper body slowly, while keeping your pelvis flat to the floor. Try to create an arch in your low back. Go up only as far as you can without discomfort. Work up to the Sphinx position, where your forearms are in contact with the ground. Then over time begin to press up. If you are flexible, you may be able to straighten your arms fully over time. Hold for 10 seconds, then repeat.

 

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Superman

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Start by lying on your stomach with face down. Raise your shoulders and hold yourself up with your arms extended in front of you. Hold for 30 seconds, then return to starting position. Repeat exercise ten times.

 

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Standing Back Extension

 

Standing Back Extension (above left) - This exercise can be done at work or any other place where doing a press up on the floor is practical. Start with hands on low back. Slowly arch backward as far as you can without discomfort. Hold only for 3 seconds, and return to starting position. Repeat 5 times.

 

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Piriformis Stretch

back exercises, king of prussia,Back Piriformis Stretch

Lie down with your right knee up, and both arms stretching outward at 45 degree angles away from your body. Slowly let your right knee fall across your body to the ground. Keep your shoulders as flat as possible. Hold for 30 seconds. Return to starting position. Raise your left knee and let it fall across your body to the right side. Hold for 30 seconds. Return to starting position. Do the exercise ten times, alternating knees.

 

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Cat

back exercises, king of prussia,Back Cat Exercise

Start on all fours. Create an arch in your low back by raising your abdomen toward the sky, while at the same time bowing your head. Hold for 30 seconds. Go back to starting position.

 

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Dog

back exercises, king of prussia,Back Dog Exercise

Arch your back the opposite direction by lowering your abdomen toward the ground, while at the same time raising your head. Hold for 30 seconds. Go back to starting position. Repeat exercise 20 times.

 

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Knee to Chest

back exercises, king of prussia,Back single knee exercise

Start with both legs and heals together flat on the ground. Raise your right knee upward and pull it toward your chest with your hands. Hold for 30 seconds, then return to starting position. Repeat with other leg. Do ten repetitions with each leg, alternating between right and left leg.

 

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Body Flexion

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Start on your knees with hands across abdomen. Slowly lean forward and let your body curl forward, keeping your head off the ground. Hold for 30 seconds. Repeat several times.

 

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Runner's Stretch

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Start in a sitting position with legs extended and feet together. With your hands flat against the ground, slowly extend forward as far as you can comfortably. Hold for 30 seconds and relax. Repeat stretch ten times.

 

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Advanced Reach

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This exercise is more difficult than it looks. Start on all fours. Raise your right leg backward, and raise your left arm up reaching in front of you. Hold for 10 seconds. Go back to starting position. Repeat position with left leg and right arm. Do the exercise 10 times alternating legs/arms.

 

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Hyperextension

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back exercises, king of prussia,hyperextension

Start by lying on your stomach with your hands behind your back. Then raise your chest and feet off the ground. Hold for 5 seconds.

 

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NOTE: We recognize that people will diagnose and treat themselves. We have provided this medical information to make you more knowledgeable about nonsurgical aspects of care, the role of exercise in your long-term recovery, and injury prevention. In some cases exercise may be inappropriate. Remember, if you diagnose or treat yourself, you assume the responsibility for your actions. You should never do any exercise that causes increased pain. You should never do any exercise that places body weight on a weakened or injured limb or back.

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SPECIALTY CENTERS
  • Spine
    • The Spine Center are referred back and neck pain patients across the New England States.
  • Hand & Wrist
    • The Hand & Wrist center deals with both surgical and nonsurgical treatment of conditions and problems.
  • Joint Replacement
    • The Joint Replacement Center provides the most modern treatment options for knee, hip, and shoulder replacement
  • Pediatric Orthopedics
    • The Pediatric Orthopedic Center consist of three surgeons who specialize in the care of children.
  • Foot & Ankle
    • The Foot & Ankle Center involves clinical teams that specialize in foot and ankle surgery.
  • Shoulder & Elbow
    • The Shoulder & Elbow Center includes orthopedic surgeons and therapists who specialize in shoulder and elbow.
  • Sports Medicine
    • The Sports Medicine Center helps those with sports-related injuries recover quickly to return to activity.
  • Trauma & Fracture
    • The Trauma & Facture center works closesly together with Rhode Island Hospital's trauma specialists to identify injuries.
  • Oncology
    • Our orthopedic oncology center includes the expertise of a specialist in oncology and reconstructive surgery.
  • Cartilage Repair Center
    Cartilage Repair
    • The Cartilage Repair Center offers state-of-the-art treatment of joint cartilage lesions
  • Orthodirect for sprains, fractures, work accidents, sports injuries
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    • Ortho Direct treats patients with urgent orthopedic needs from sprains, fractures, work accidents & sports injuries.
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    • Subscribe to our Back to Life Journal to read information on the latest advances on joint replacement, sports medicine, orthopedic problems and back and neck pain.
Home Remedy Book
  • Home Remedy Book
    • Have back or neck pain? Learn what causes symptoms and the home remedies that relieve pain. University Orthopedics mails out Home Remedy Books to residents throughout the New England area.
About Us

University Orthopedics in Providence, Rhode Island, is a regional referral center for patients with back and neck pain, joint pain, sports medicine problems, shoulder pain, hand problems, hip and knee pain, and foot and ankle injury. University Orthopedics utilizes fellowship-trained, sub-specialized physicians to treat a variety of orthopedic problems.

  • PROVIDENCE 1
    2 Dudley Street, Suite 200
    Providence, RI 02905
    Phone: 401-457-1500

  • PROVIDENCE 2
    100 Butler Drive
    Providence, RI 02906
    401-277-0790

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    345 Valley Rd.
    Middletown, RI 02842
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    1598 South County Trail, Suite 100
    East Greenwich, RI 02818
    Phone: 401-884-1177