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Low Back Stretching for office Workers
This Easy 4 move routine is perfect for anyone who sits for long periods of time. A few minutes a day will help alleviate the pain of sitting for hours.
  • 1. Prone Press Ups
    Flip sides

    00:09 min

    Exericise Instrucions
    Lie facedown, with your hands placed beneath your shoulders. Gaze towards the ceiling and gradually lift your upper body using your arms. Keep your pelvis in contact with the ground. For added challenge, engage your core at the highest point. Maintain this position for the suggested duration, and then gently descend to finish each repetition.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 2. Hip Flexor Stretch
    Flip sides

    00:09 min

    Exericise Instrucions
    Kneel on your right knee with left knee next to a bench or bed. Do a posterior pelvic tilt, reach back with your right hand and grab your right ankle and push your hips forward. Hold for the suggested duration and release the stretch.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 3. Leg Sweep
    Flip sides

    00:05 min

    Exericise Instrucions
    Lie flat on your back with your legs extended. Keeping your right leg straight, raise your leg straight up towards the ceiling, then bend your leg at the knee and push your foot towards the ground. Repeat for assigned reps then switch sides.
    Parameters
    Repetition
    x
    Sets
    Frequency
    x/wk
  • 4. Double knee tuck
    Flip sides

    00:08 min

    Exericise Instrucions
    While lying on your back, bring both knees to your chest. Hold this position for suggested duration then gradually release the stretch.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk