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Standing Lumbar Extensions
How: Stand tall and place your hands on your hips or low back, then gently lean backward
into extension. Move within a comfortable range and avoid pushing into pain.
Why: Promotes lumbar extension and helps reduce stiffness in the lower back.
Common Mistake: Forcing the movement into pain or bending excessively through the
knees instead of the lower back.

Cable Stir the Pot
How: Hold a cable or band in front of you with arms extended and move your hands in small
circular motions. Keep your torso steady and resist rotation throughout the movement.
Why: Challenges core stability by resisting movement in multiple directions.
Common Mistake: Letting the torso rotate or sag during the motion.

Deadbug Pull Over
How: Lying on your back with arms and legs elevated, lower your arms overhead while extending
the opposite leg. Keep your low back flat against the floor and move with control.
Why: Builds core stability while coordinating arm and leg movement.
Common Mistake: Letting the lower back arch or moving too quickly.

Boat Pose (Core Hold)
How: Sit on the floor with your knees bent and feet flat. Lean back slightly while keeping your
chest lifted, then lift your feet off the ground. Extend your arms forward alongside your legs. For more
challenge, straighten your legs into a “V” shape while maintaining a tall posture and engaged core. 
Why: Strengthens the deep core and improves balance and trunk stability.
Common Mistake: Rounding the back instead of staying tall, which reduces core engagement.

Side Plank
How: Support your body on one forearm and the side of your foot, keeping your
body in a straight line. Hold steady while engaging your core and hips.
Why: Strengthens the lateral core for stability and control.
Common Mistake: Letting the hips sag or rotating forward/backward.

Pallof Press
How: Stand perpendicular to a cable or band, holding it at your chest, then press it
straight out in front of you. Resist rotation and keep your torso stable.
Why: Trains the core to resist rotation and maintain trunk stability.
Common Mistake: Letting the torso rotate or sag while pressing.

Russian Twist
How: Sit with your feet on the floor or elevated and lean slightly back, then rotate your
torso side to side. Keep the movement controlled and driven by your core.
Why: Improves rotational core strength and control.
Common Mistake: Moving the arms instead of rotating the torso or rounding the back.

Barbell Deadlift
How: With a barbell on the floor, hinge at your hips and lift the bar by driving through your
feet while keeping your back flat. Stand tall at the top, then lower the bar with control.
Why: Builds full-body strength with emphasis on the glutes and hamstrings.
Common Mistake: Rounding the back or letting the hips rise too quickly.

Bird Dog Row
How: Start in a tabletop position holding a weight in one hand. Extend the opposite leg back,
then row the weight by pulling your elbow toward your hip while keeping your core stable.
Lower with control and repeat.
Why: Builds core stability, back strength, and cross-body coordination.
Common Mistake: Rotating the hips or shifting weight instead of keeping the body square and controlled.

Suitcase Carry
How: Hold a weight in one hand and walk while keeping your posture tall and resisting
side bending. Keep your core engaged and shoulders level throughout.
Why: Trains the core to resist side bending while carrying load.
Common Mistake: Leaning to the side or letting the shoulders tilt.

Prone Lying
How: Lie flat on your stomach with your legs relaxed and arms at your sides or under
your head for comfort. Allow your lower back and hips to relax while breathing normally.
Why: Encourages the spine to move into extension, which can help reduce symptoms
caused by certain disc-related back conditions and improve tolerance to upright posture.
Common Mistake: Tensing the glutes, arching forcefully, or holding your breath instead of
allowing the body to relax.

Prone on Elbows
How: Lie on your stomach and prop yourself up on your forearms with your elbows
positioned under your shoulders. Relax your hips and lower back while maintaining a
comfortable arch through the spine. If there is too much tension in the
glutes move to the edge of the bed and let feet hang off the edge.
Why: Promotes gentle lumbar extension and can help centralize symptoms
associated with certain low back and leg pain presentations.
Common Mistake: Shrugging the shoulders, holding tension in the lower back, or lifting the hips off the table.

Prone Press-Up
How: Lie on your stomach with your hands positioned under your shoulders. Press through your hands
to lift your chest upward while keeping your hips and pelvis relaxed against the surface. Lower slowly and repeat.
Why: Restores lumbar extension mobility and may help reduce radiating leg
symptoms by encouraging spinal movement in a preferred direction.
Common Mistake: Allowing the hips to lift off the surface, pushing into sharp pain, or using the
arms too quickly without controlled movement.

Deadbug
How: Lie on your back with hips and knees bent to 90 degrees and arms pointed toward
the ceiling. Slowly lower one arm and the opposite leg while keeping your lower back stable.
Why: Improves trunk stability and coordination while maintaining
spinal control during limb movement.
Common Mistake: Allowing the lower back to arch or the ribs to flare.

Side Plank
How: Support your body on one forearm and the side of your foot or knee,
keeping your body in a straight line. Hold steady while engaging your core and hips.
Why: Strengthens the lateral core for stability and control.
Common Mistake: Letting the hips sag or rotating forward/backward.

Supine Posterior Pelvic Tilt
How: Lie on your back with knees bent and gently flatten your lower back into
the floor by tilting your pelvis backward. Do not arch your back.
Why: Improves pelvic control and lower abdominal activation.
Common Mistake: Holding your breath or pushing excessively through the feet.

Supine March
How: Lie on your back with knees bent and core engaged. Slowly lift one
foot, then the other, while keeping the pelvis stable.
Why: Trains lower abdominal control during leg movement.
Common Mistake: Allowing the pelvis to rock or the lower back to arch.

Marching Bridge
How: Lie on your back with your knees bent. Lift your hips into a bridge position
and slowly alternate lifting one foot while keeping the pelvis level.
Why: Challenges glute strength and lumbopelvic stability.
Common Mistake: Allowing the hips to drop or rotate.

Glute Bridge
How: Lie on your back with knees bent and lift your
hips up by squeezing your glutes and hamstrings.
Why: Strengthens the gluteal muscles and posterior chain.
Common Mistake: Overarching the lower back at the top of the movement.

Clamshell
How: Lie on your side with knees bent and lift the top knee while keeping
your feet together. Do not let the pelvis roll backwards.
Why: Strengthens the gluteus medius and hip stabilizers.
Common Mistake: Rolling the pelvis backward.

Side-Lying Hip Abduction
How: Lie on your side with the top leg straight and the bottom leg bent. Lift the top
leg upward while keeping the body stacked and toes slightly downward.
Keep the knee straight throughout the movement.
Why: Strengthens the hip abductors.
Common Mistake: Rotating the leg outward to compensate.

Lateral Band Walks
How: Place a band around your knees or ankles. Step sideways against
band resistance while maintaining an athletic posture.
Why: Strengthens the gluteal muscles and improves frontal plane stability.
Common Mistake: Dragging the trailing foot or losing tension on the band.

Single-Leg Bridge
How: Lying on your back with one foot on the ground and the other lifted, press through
your heel to lift your hips. Keep your pelvis level and control the movement up and down.
Why: Targets the glutes while improving pelvic control.
Common Mistake: Letting the hips drop or rotate during the lift.

Prone Hip Extension (Knee Bent / Straight)
How: Lie flat on your stomach. Lift one leg off the table while keeping the pelvis stable.
This can be performed with the knee straight to recruit hamstrings and glutes
and with the knee bent to bias the gluteus maximus. 
Why: Strengthens the glutes and posterior chain.
Common Mistake: Excessive lumbar extension.

Half-Kneeling Hip Flexor Stretch
How: From a half-kneeling position, gently shift your weight forward while keeping
your torso upright to feel a stretch in the front of the hip on the down knee side.
Avoid arching your low back and keep your core engaged.
Why: Stretches the hip flexors to improve hip extension and reduce anterior hip tightness.
Common Mistake: Arching the low back instead of keeping the stretch in the front of the hi.

Figure-Four Stretch / Piriformis Stretch
How: Lay on your back with knees bent. For version one, cross one ankle onto
the opposite knee, pull the knee across your body toward the opposite shoulder.
For version two, reach behind the supporting thigh and gently pull the leg toward your
chest until you feel a stretch in the buttock and outer hip.
Why: Improves posterior hip mobility.
Common Mistake: Pulling aggressively into pain.

90/90 Hip Rotations
How: Sit with both knees bent at 90 degrees and rotate your legs side
to side without using your hands if possible. Keep your chest tall and move with control.
Why: Enhances hip internal and external rotation for better movement efficiency.
Common Mistake: Leaning back or using momentum instead of controlled movement.

Open Books
How: Lying on your side with knees bent, rotate your top arm and upper
body open toward the floor behind you while keeping your hips stacked.
Follow your hand with your eyes and move slowly.
Why: Improves thoracic spine mobility to enhance rotation and reduce stress on the lower back.
Common Mistake: Letting the hips rotate instead of isolating the movement through the upper back.

Lower Trunk Rotation (LTR)
How: Lie on your back with feet and knees together and slowly move both
knees side to side through a comfortable range of motion.
Why: Improves lumbar mobility and reduces stiffness.
Common Mistake: Moving too quickly or forcefully.

Seated Sciatic Nerve Glide
How: Sit on a chair or table with thighs supported and slouch through the spine.
Gently straighten the knee while flexing the ankle and simultaneously
lift the head, then return to the starting position.
Why: Promotes neural mobility without excessive tension.
Common Mistake: Holding the stretch at end range.

Seated Sciatic Nerve Tensioner
How: Sit on a chair or table with thighs supported and slouch through the spine. Simultaneously
straighten the knee, flex the ankle, and look downward, then return to the starting position.
Why: Progressively loads neural tissues to improve tolerance to movement.
Common Mistake: Moving too aggressively or provoking lingering symptoms.

Supine Sciatic Nerve Glide
How: Lie on your back with one leg straight and the other leg lifted. Hold behind your thigh for
support, then slowly straighten your knee while pointing your toes toward the ceiling. Next, bend
the knee slightly as you pull your toes back towards you. Move smoothly between these
positions without forcing the stretch. 
Why: This exercise helps improve the mobility of the sciatic nerve and surrounding tissues while keeping
symptoms calm. It is often used to reduce stiffness, tingling, or pulling sensations in the back of the leg.
Common Mistake: Pushing into sharp pain or holding the leg at end range. The movement should feel gentle
and controlled, with symptoms staying mild and easing afterward.

Lower Ab Heel Slide
How: Lie on your back with your knees bent and feet flat on the floor. Gently engage your abdominal muscles
and flatten your lower back against the floor. Slowly slide one heel away from your body until the leg is
nearly straight, then return to the starting position and repeat on the other side.
Why: Strengthens the lower abdominal muscles and improves lumbopelvic control while the legs move.
Common Mistake: Allowing the lower back to arch away from the floor as the leg slides out.
Reduce the range of motion if you cannot maintain control.

Reverse Clamshell
How: Lie on your side with your hips and knees bent and your feet stacked on top of each other.
Keep your knees together as you lift your top foot toward the ceiling, then slowly lower it back down. 
Why: Strengthens the hip internal rotators and improves control of hip rotation by supporting hip stability.
Common Mistake: Allowing the knees to separate or rolling the pelvis backward to create more movement.