Lower Body Strength Training Exercises-2

Leg Curl

Prime Movers/Muscles worked: Hamstrings (the muscles on the back of the upper leg)

Machine: Leg curl (hamstring curl) Leg curl machines can be supine (lying on your stomach to do the exercise) or upright (seated with back supported) depending on the equipment available. Both are described below.

SUPINE MACHINE

Beginning Position:

• Place proper resistance on machine
• Lie with stomach against bench
• Position body so that hips and chest are flat against the bench
• Place ankles under leg pad with pad just above the heel
• Place knees so that they are just off the bench
• Align knees with the axis of the machine
• Grasp handles with hands

Upward Movement Phase:

• Maintain body position on bench and leg pad
• Keep hips and chest in contact with bench
• Flex the knees so that heels come toward the buttocks
• Heels and leg pad should come as close as possible to the buttocks
• Raise the weight slowly (3-4 count) and under control
• Exhale on lift

Downward Movement Phase:

• Maintain body position with back supported
• Slowly lower (3-4 count) the leg bar to the starting position under control
• Keep weight stack from resting against unused stack of weights
• Inhale during downward movement phase

SEATED UPRIGHT MACHINE

Beginning Position:

• Place proper resistance on the machine
• Sit on machine with knees aligned with the axis of the machine
• Adjust back support so that it is supporting the back
• Adjust leg bar so that the feet are on top of the pad and the pad is just above the heels on the leg
• Lower the bar near thighs so that it is against the thighs
• Grasp hand bars on thigh pad

Downward Movement Phase:

• Maintain body position on the seat and keep back supported
• Flex knees so that heels come under the seat and as close to the seat as possible
• Press the weight slowly (3-4 count) and under control
• Exhale during upward movement

Upward Movement Phase:

• Maintain body position with back supported
• Allow weight to return to starting position under control and slowly (3-4 count)
• Inhale during recovery phase

---

Hip Abduction

Prime Movers/Muscles worked: gluteus medius

Machine: Hip abduction

Beginning Position:

• Adjust the lever on the side of the machine so that the movement arms are together
• Select the proper resistance/weight
• Sit on the seat and keep the back supported the back bench
• Place the legs against the thigh pad
• Lightly grasp the handles located on the side of the machine

Outward Movement Phase:

• Press the legs outward against the thigh pad so that the legs are as far apart as possible

Inward Movement Phase:

• Once the legs have reached their maximal point, allow the weight to return to the starting position under control

  Outward Movement Phase:

• Allow the weight to return to the starting position under control

  Calf Raise

  Prime Movers/Muscles Worked: Gastrocnemius (calf muscle), Soleus (under the calf muscle)

  Machine: Seated Calf Raise or Upright Calf Raise with Body Weight

  Seated Calf Raise

  Beginning Position:

• Place the proper resistance on the machine
• Sit down and place the ball of the foot on the platform making sure to allow for full movement of the foot
• Lift heels and remove safety lever

Downward Movement Phase:

• Lower the weight (3-4 count) by dropping the heels as low as possible and keeping the ball of the foot in constant contact with the platform

Upward Movement Phase:

• Push with the ball of the foot into the platform and lift the heels as high as possible (3-4 count)
• Repeat the movement in a smooth, controlled motion

Upright Calf Raise with Body Weight

Beginning Position:

• Stand erect with ball of foot positioned on a stable elevated surface (stair or ledge)

Upward Movement Phase:

• Keep the body straight
• Press with the ball of the foot and lift the heels as high as possible (3-4 count)

Downward Movement Phase:

• Keep the body straight and lower the heels (3-4 count) as far down as possible while keeping the balls of the foot in contact with the ground
• Repeat the movement in a smooth, controlled motion without rocking the body forward and backward

Lower Body Strength Training Exercises -1

SQUAT

Prime Movers/Muscle worked: Quadriceps (the muscles on the front of the upper leg), Hamstrings ( the muscles on the back of the upper leg), Gluteals, Hip Flexors, and Calf muscles.

Machine: Squat Rack

BEGINNING PHASE

• Begin by placing the straight bar on the rack just below shoulder level
• Once the proper weights have been added, be sure to put a collar on each side of the bar to hold weights in place
• Step under the bar, making sure it rests on the area just below the base of your neck and between the shoulders (find the most comfortable spot)
• Place your hands around the bar on either side of your shoulders in a position that feels comfortable to you
• Place one foot in front of your upper body and one behind before lifting the bar of of the rack
• Once the bar has been removed, position your feet so they are shoulder-width apart
• Toes should point in the same direction as your knees
• The upper body should be straight and erect with head facing forward
• Abdominals should be slightly contracted to assist in keeping the back straight

For added safety it is recommended that a securely fastened weight belt be worn around the waist (specifically the low back) whenever squatting exercises are performed.

Downward Movement Phase:

• Make sure to look forward and inhale during the entire movement
• Keeping both feet firmly on the floor begin lowering your body while bending at the hips (3-4 count) and forcing your buttocks out behind you
• Immediately after initiating the bend at the hips begin bending at the knees to lower your body toward the ground
• Make sure your knees do not pass over the front of your toes, if this occurs add more bending at the hip (It should look similar to a sitting movement)
• Concentrate on keeping your back perfectly straight and not leaning forward
• Lower your body until your upper leg becomes parallel to the floor

Upward Movement Phase:

• Make sure to look forward during the entire movement
• Keep both feet firmly on the floor and exhale during this phase
• Press into the floor evenly with both feet and straighten the legs in a smooth, controlled motion (3-4 count) making sure to keep your back straight
• Be sure to keep a slight bend in the knees at all times to avoid "locking" your knees

Return to the downward movement phase instructions and repeat the same movement.

Lunge

Prime Movers/Muscles Worked: Quadriceps (the muscles on the front of the upper leg), Hamstrings ( the muscles on the back of the upper leg), Gluteals, Hip Flexors, and Calf muscles.

Machine: None Required, Can be done with body weight or hand-held weights

Beginning Position:

• Feet shoulder width apart with toes pointing forward
• Upper body erect, head facing forward with arms down at the side

Downward Movement Phase:

• With the right foot take a large step forward while keeping the left foot in place
• The right foot should be placed far enough forward that the knee does not pass over the front of the foot during this exercise
• Once the right foot is firmly on the floor lower the upper body by bending at the right knee (3-4 count) until the upper leg is parallel to the floor
• While bending at the right knee the left foot remains in place by shifting your weight to the left toes
• The left knee should bend slightly to assist in lowering the body but should not touch the floor

Upward Movement Phase:

• Push with the right foot into the floor in an upward and backward direction (3-4 count) in order to raise the body into an erect posture
• Be careful to maintain a smooth, controlled movement while returning to the starting position to avoid losing your balance

You are now in the beginning phase and can repeat the movement with the left foot forward

Leg Extension

Prime Movers/Muscle worked: Quadriceps (the muscles on the front of the upper leg)

Machine: Leg extension

Beginning Position:

• Place proper resistance on the weight stack
• Assume a sitting position on the machine
• Place ankles of both legs behind leg bar so that the bar is in contact with the leg just above the foot
• Align knees with the axis of the machine
• Grasp handles (or seat) located on the side of the seat
• Keep upper body straight and supported by the machines back support
• Keep back flat against back support pad

Upward Movement Phase:

• Lift the legs/feet so that they are straight out in front of you
• Lift weight slowly and under control (3-4 count)
• Maintain proper alignment with back supported during all phases
• Remain seated throughout exercise
• Exhale while lifting or at the sticking point

Downward Movement Phase:

• Lower weight slowly (3-4 count) and under control to starting position without allowing the weight stack to rest
• Remain seated and continue to have back supported

  
  

STRENGTHENING LOWER BACK-4

LOW IMPACT AEROBIC EXERCISES

Doing low-impact aerobics is a relatively safe way for persons with recurring back pain to begin strengthening their back and abdominal muscles. For those with weak back or abdominal muscles, strength must be built up gradually to avoid re-injury and more back pain.

Aerobic exercise also helps keep weight down, which relieves back pain, especially lower back pain. Aerobic activities also helps relieve muscle tension and back pain by relieving stress.

Low-impact aerobics tone the muscles that support the back without causing undue strain on the back and back pain. Besides strengthening muscles, low impact aerobics increase circulation, which aids in healing and improves the health of the intervertebral discs. Low impact aerobics include: swimming, walking, using a stationary exercise bike or an elliptical trainer.

High-impact aerobics (where both feet leave the ground at the same time) such as jumping rope or running puts undue stress on your back. When your feet hit the ground extra stress is placed on the intervertebral discs and joints of the spine. If you suffer from lower back pain, or want to prevent back pain, stick to low-impact activities.

Water exercise is especially beneficial for those with back pain caused by osteoarthritis of the spine or disc problems. The buoyancy of the water supports the majority of the body weight, taking pressure off the joints and intervertebral discs. The resistant properties of water make the muscles work harder to perform movements such as walking, marching, or other water exercises. You can strengthen the muscles that support the back without stressing the joints and discs. The pressure the water exerts on the body prevents an injured joint from further inflammation and post exercise back pain.

Always warm up for at least 5 minutes with of walking or performing the same activity as you are about to do but at a slower pace. This slowly increases your heart rate, breath rate and body temperature to allow your body to adjust to the higher demands of aerobic exercise. Cooling off in the same way for another 5 minutes allows your body to adjust to its resting state and prevents blood from pooling in your extremities. 5 minutes of walking can help flush waste products from the muscles and prevent post exercise soreness.

Tip: Wear proper footwear. Wearing footwear with adequate cushioning and support help absorb shock and decrease the risk of back pain. For more information on how footwear can affect back pain

Tip: Stay Hydrated. Drink plenty of water before, during and after aerobic activity to replace water lost by perspiration. Dehydration can cause muscle aches - plenty of water is needed to help the body flush out the acidic waste products that can build up in the muscles during exercise.

STRENGTHENING LOWER BACK-2

BALANCING EXERCISES

Balancing exercises also help to strengthen the core muscles (back. abs, and buttocks) which are used for balancing. Doing a variety of exercises will ensure you target different muscle groups.

Opposite Arm and Leg Extension: balancing / stabilization exercise: Strengthens muscles running down sides of spine, back of shoulders, and buttocks

Begin on all fours, hands directly under your shoulders and knees directly under your hips. Keep the back flat. Keep buttocks and abdomen tight. (To activate your deepest abdominal muscles, cough once or twice) Lift one arm up and forward that it is parallel to your back. Keeping the arm extended, lift the opposite leg in the same manner. Keep your face down, head aligned with spine. Keep arm, spine, and leg aligned as if they are forming a flat tabletop. Balance yourself for a count of ten, relax, switch sides and repeat. Remember to breathe. Do a couple repetitions.

Exercising Using an Exercise Ball

Exercising with or without equipment is effective, but the exercise ball is often used by physical therapists. Also called the Stability Ball because you have to stabilize or balance yourself on the ball. Stability ball exercises are great for strengthening the back and abs as these core muscles are activated by the act of balancing.

Pick an exercise ball where your legs are parallel to the floor when sitting on it. Exercise balls are over inflated balls. The softer the exercise ball, the easier it is to balance on it. The further the ball is from your body, the harder the exercise. When doing exercises using an exercise ball, keep the abdomen tight.

Doing exercises with an exercise ball activates the muscles than run up and down the spine, and deep core muscles.

Stabilization Exercises Using An Exercise Ball

The following stabilization exercises are performed while sitting on the exercise ball:

Feet flat on floor with hips and knees bent at a 90-degree angle. Keep you abdomen tight. (To activate your deepest abdominal muscles, cough once or twice).Keep your back straight.

Raise and lower one heel at a time.
Raise and lower one foot at a time a couple of inches off the floor as if marching.
Raise and lower arm, alternating sides.
Raise and lower arm while lifting opposite heel off floor.

The following stabilization exercises are performed while laying on the exercise ball:

Lie with stomach over ball. Place hands flat on floor. Tighten your abdomen (To activate your deepest abdominal muscles, cough once or twice) and keep your back straight.

Place hands flat on floor. Walk on hands away from ball until ball is under legs. Walk back to starting position.

Place hands flat on floor. Walk on hands away from ball until ball is under legs. Slowly raise and lower alternating arms.

Place hands flat on floor. Walk on hands away from ball until ball is under legs slowly perform push-ups.

STRENGTHENING LOWER BACK-2

BACK STRENGTHENING

Many people tend to overdo it when starting strengthening exercises for the back, resulting in back strain. Back pain caused by doing too much too soon sets one back even farther. But the ultimate goal is to be able to do the back strengthening exercises. Strengthening the back can't be rushed. It takes patience but it well worth the effort

Warm-up Exercise before Back Exercises: Be sure to warm up before doing back exercises with five minutes of walking, or using an exercise bike or elliptical trainer, or even marching on the spot. Warm-up exercises prepare your back for strength exercises or stretching exercises by increasing circulation to the muscles. Do some stretching exercises after you strength train as contracting your back muscles tightens them up a little.

*To activate your deepest abdominal muscles, cough once or twice. If you can keep these deep abdominal muscles contracted during exercises for the back and stomach, other core muscles will be getting a simultaneous workout.

The Bridge: Strengthens several core muscle groups

Lie flat on back; bend knees at 90-degree angle, feet flat on floor. Raise buttocks off floor, keeping abs tight (You can activate these abs by coughing - concentrate on contracting these muscles) Shoulder to knees should be in straight line. Hold for a count of five. Slowly lower buttocks to floor. Repeat five times.

The Plank: Strengthening exercise for back and abdomen (also strengthens arms and legs)

Lay on stomach, place elbows and forearms on floor. In a push-up position, balance on your toes and elbows. Keep your back straight and legs straight. (Like a plank) Hold position for 10 seconds. Relax. Repeat five to ten times. If this exercise is too difficult, use balance on your knees instead of your toes.

The Wall Squat: Strengthening exercise for back, hips and legs.

Stand with your back against a wall, heels about 18 inches from the wall, feet shoulder-width apart. Slide slowly down the wall into a crouch with knees bent to about 90 degrees. If this is too difficult, bend knees to 45 degrees and gradually build up from there. Count to five and slide back up the wall. Repeat 5 times.

Leg and arm raises: Strengthening exercise for back and hip muscles.

Lay on stomach, arms reached out past your head with palms and forehead on floor. Lift one arm (as you raise your head and shoulders) and the opposite leg at the same time, stretching them away from each other. Hold for 10 - 30 seconds. Switch sides.

Leg lifts: Quad Strengthening Exercise
Lie flat on back. Bend left knee at 90-degree angle, keeping foot flat on floor. Keeping the right leg straight, slowly lift it to the height of the left knee. Hold for a count of 3. Repeat 10 times. Switch sides. Work up to 10 sets of 10 over several weeks.

*Safety Tip for Leg lifts:
Lifting both legs at the same time causes excessive stress on your lower back so only lift one leg at a time; the opposite leg should be kept slightly bent with foot on floor.

Strong abs are essential for supporting the spine.

Crunches: upper abdominal exercise

Lie on back, knees bent. Do not anchor feet. (Anchoring the feet or keeping the legs straight along the floor can strain the lower back). Keep the lower back flat on the floor. Exhale when raising your torso off the floor and inhale when lowering. Just raise your head and shoulder off the floor - three to six inches is enough. Sitting up all the way is hard on your lower back. Keep chin tucked in. You can use your hands to support your neck but be very careful not to pull your neck or you could strain a neck muscle. To eliminate any chance of straining your neck, keep your arms at your side or folded on your chest. Do ten repetitions.

Leg Lifts: lower abdominal exercise
Lie flat on back. Lift leg about 45 degrees, hold for 3 seconds, switch sides. Do ten repetitions.

Reverse Crunch: lower abdominal exercise
Lie flat on back, feet in the air. Bend knees 90 degrees. Place hands under buttocks for support and make sure your lower back remains flat on the floor. Tightening your lower abdomen, lift your buttocks a few inches off your hands. Hold for a moment and lower back down. Do 5 to 15 repetitions.

Rotational Crunch: obliques exercise (sides of the stomach)

Rotational crunch is a slight variation of the regular crunch. (The variation - the direction you raise your head and shoulders off floor is diagonal). Lie flat on back, knees bent, feet flat on floor. Do not anchor feet. Rotate your body so that the weight rests on left shoulder. Then, keeping chin tucked in, bring your head and shoulders upward and raise your right shoulder higher than the left.

Backward Leg Swing: Gluteal exercise (The muscles of the buttocks help support the spine)

Stand, holding onto the back of a chair for support. Swing leg back at a diagonal until you feel your buttocks tighten. Tense muscles as much as you can and swing leg back a couple more inches. Return leg to floor. Repeat 10 times. Switch sides

STRENGTHENING LOWER BACK-1

Muscles are the spine's main defense against gravity. Strengthening the muscles that support the spine with back exercises, abdominal exercises and buttocks exercises, can prevent, reduce and even eliminate back pain.

Strong abdominal muscles are as crucial as strong back muscles for supporting the lower back and preventing lower back pain. Strong quadriceps (front of thigh muscles) is important to prevent back injuries when lifting. Proper lifting techniques involve using your legs and if your legs are weak, you may end up using your back.

1.Back Stretching Exercises

Warm-up Exercise before Stretching Exercises

Always warm up before stretching exercises. Five minutes of walking, or exercise bike, elliptical trainer, or even marching on the spot is enough. Not warming up before stretching leaves your back susceptible to injuries causing back pain. Warm muscles are more flexible than cold muscles and are less likely to tear.

Check with your physician before doing exercises that involve twisting or arching the back if you have a back condition.

Pelvic Tilt: lower back stretching exercise

Lie on back, knees bent, feet flat on floor. Tighten buttocks and abdomen, flattening small of back against the floor. Hold for a count of five. Slowly relax. Repeat five - fifteen times.

Knee to Chest: Gluteal stretching exercise

Lie on back, knees bent, feet flat on floor. Grasp left leg behind the knee and pull knee towards left shoulder. Hold for a count of five. Switch sides. Repeat 5 times.

Piriformis Stretch: (Stretches Muscles that lie beneath gluteal muscles )

Sit on chair
Place your left ankle over your right leg, just above the knee and lean forward.
Hold for 30 seconds. Repeat on other side.

Basic Twist: lower back stretching exercise.

Lie on back, arms stretched out to the sides.
Bend knees and bring knees up close to your chest
Take a deep breath
Exhale as you slowly lower knees (keep knees together) to floor to the right or as close to the floor as is comfortable.
Pause.
Inhale as you slowly return your knees to chest.
Exhale as you slowly lower knees to left side
Inhale as you return your knees to chest.
Repeat about 5 times.

The Cat: back stretching exercise

Begin on all fours, hands directly under your shoulders and knees directly under your hips.
Inhale as you drop tummy towards the floor and look up over your head.
Exhale as you bring your tummy back up, rounding your back as you tuck your chin in and tuck your tailbone in.
Move slowly back and forth between these two positions pausing on each pose.
Repeat about 5 times.

The Cobra: back and chest stretching exercise

Lay flat on stomach, forehead to ground, with arms bent and palms down on the ground under the shoulders.
Push downward with arms as you raise your upper torso and arch your back.
Hold for 3 full breaths before slowly bringing the upper torso back down to the ground.

Shoulder, Back, Arms Stretch:
Stand with knees slightly bent. Interlace fingers, extend arms forward at shoulder level. Turn palms out and reach your arms further until you feel a stretch. Hold 10 - 20 seconds. Repeat.

Chest Stretch:
Stand with knees slightly bent. Hands behind the back, fingers interlaced. Turn palms up extend arms backward. Do not arch the back.

Sides, Waist Stretch:
Stand with knees slightly flexed. (Can also be done sitting down) Place your right hand behind your head. Grab your right elbow with your left hand and pull gently. Bend slowly to the left until you feel a gentle stretch. Hold 10 - 20 seconds. Switch sides. Repeat.

Shortened hamstrings can contribute to sway back

Hamstring (back of thigh) Stretch:
Sitting, extend right leg, place left foot against right knee. Lean forward, reaching for foot until you feel a slight pull on you hamstring. Hold for 10 - 20 seconds. Switch sides. Repeat

Hamstring (back of thigh) Stretch:
Lying flat on back. Raise left leg up. Grab leg and pull up further until you feel a gentle pull in the hamstring Hold for 10 - 20 seconds. Switch sides. Repeat.

Shortened quadriceps can contribute to sway back

Quadriceps (front of thigh) Stretch:
Stand up. Bend your knee behind you, grab your ankle and gently pull your heel toward you buttocks until you feel a gentle pull on the front of your thigh. Hold for 10 - 20 seconds. Switch sides. Repeat.

Wall Back Stretch: back / neck stretching exercise

Stand up with your back against the wall. Try to press the small of your back and the back of your neck toward the wall. Hold for 10 - 30 seconds. Do not overstretch!

Neck Stretch:
To loosen up the neck, where many people carry their stress: Stand or sit up straight with the bottom of your spine turned under. (Do not arch your back) Let your head fall forward, keeping the neck and shoulders relaxed. Slowly roll your head to one side, then let it drop and roll to the other side. Be careful not to overstretch. Do not roll the neck backwards