Carpal Tunnel
Carpal Tunnel

INITIAL LOW BACK EXERCISE

Ankle pumps Ankle pumps
  1. Lie on your back.
  2. Move ankles up and down.
  3. Repeat 10 times.
Heel slides Heel slides
  1. Lie on your back.
  2. Slowly bend and straighten knee.
  3. Repeat 10 times.
Abdominal contraction Abdominal contraction
  1. Lie on your back with knees bent and hands resting below ribs.
  2. Tighten abdominal muscles to squeeze ribs down toward back.
  3. Be sure not to hold breath.
  4. Hold 5 seconds.
  5. Relax.
  6. Repeat 10 times.
Wall squats Wall squats
  1. Stand with back leaning against wall.
  2. Walk feet 12 inches in front of body.
  3. Keep abdominal muscles tight while slowly bending both knees 45 degrees.
  4. Hold for 5 seconds.
  5. Slowly return to upright position.
  6. Repeat 10 times.
Heel raises Heel raises
  1. Stand with weight even on both feet.
  2. Slowly raise heels up and down.
  3. Repeat 10 times.
Straight leg raises Straight leg raises
  1. Lie on your back with one leg straight and one knee bent.
  2. Tighten abdominal muscles to stabilize low back.
  3. Slowly lift leg straight up about 6 to 12 inches and hold for 1 to 5 seconds.
  4. Lower leg slowly.
  5. Repeat 10 times.

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