Back Injuries: functional strength phase

Privacy Policy [opens in new window]

Back injuries are very common both in sport and everyday life. Specific pain can generally be classified into acute lower back pain and mild to moderate lower back pain. It is not always possible to make a precise diagnosis of a specific back injury or condition but this should not prevent the pain from being managed or treated.

Click here to see the full main article

The functional strength phase:

3a. Stability ball back extension

Lie over the stability ball with knees slightly bent, hands by side of head and abdominals braced. Slightly flex and then move to extend spine, continue for 15 repititions. Movement should be performed slowly and deliberately to ensure that spine does not extend past neutral alignment.

3b. Stability ball back extension – ball moved further towards pelvis

3c. Stability ball back extension – Holding small weight in hand

4a. Forward ball roll

Start in a kneeling position in front of the ball and places clasped hands at the centre of the ball. Keep neutral spine and brace abdominals. Roll forward slowly, knee extension and shoulder flexion should be simultaneous. Do not arch back.

4b. Forward ball roll – increase holding time

4c. Forward ball roll - increase distance to roll

5a. Squat

Perform triple flexion of the hip, knee and ankle. Lightly brace abdominals and keep neutral spine. Ensure knees do not over shoot toes. Perform 10-12 repititions.

5b. Squat – slower tempo

5c. Squat – with bar bell

6a. Dead lift with dumb bells

Hold a light pair of dumbbells. Feet shoulder width apart. Lightly brace abdominals and keep neutral spine. Similar to a squat bend down to a position where the thighs are almost parallel with the floor, as if to place dumb bells by the side of body. Brace abdominals further and contract gluteals. Return to start position and perform 10-12 repetitions.

6b. Dead lift with bar bell

7. Kick outs on bench – one leg

Sit on the bench with hands behind you, gripping the edge of the bench so that you are well supported. Bend the knees and kick the legs through smoothly but quickly. Keep heels high and don't point your toes.

7b. Kick outs on bench – both legs together

Tags: Tagged in PP Video, Injury & Conditioning
Please Login or Register to post a reply here.