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This is an easy exercise because you can do it anywhere, anytime, and practically in any position. This exercise strengthens the muscles of the buttocks that help support the back and the legs. When sitting, you will actually raise up out of the chair because of the contraction of the muscle groups in the buttocks.
Press your buttocks together and hold for a six-second count. Relax and repeat. Gradually increase up to five, then more, up to 20 repetitions. Repeat two times daily.
If you can tolerate this exercise, it can be done frequently during the day, wherever you may be.
Pelvic Tilt
This is one of the best exercises you can do to strengthen your abdominal muscles, which in turn help support your back. This exercise will also help tone your stomach muscles. Do this exercise lying in bed or on the floor, whichever is more comfort able.
Relax and raise your arms above your head. Keep your knees bent. Now comes the tricky part: Tighten the muscles of your lower abdomen and your buttocks at the same time, to flat ten your back against the floor or bed. This is the flat-back position; hold it for a six-second count. Now relax and repeat.
This is sometimes a difficult exercise to understand. If you have trouble, contact your physical therapist or physician and ask to have the exercise demonstrated.
Repeat this exercise two or three times to start, and work gradually to five, then more, up to 20 repetitions.
This exercise can also be done standing up or sitting in a chair, but these positions probably require some demonstration by a physical therapist.
This exercise is done lying in bed or on the floor. It strengthens the muscles in the back.
Lie on the floor and bend (flex) your hips and knees. Now lift your hips and buttocks off the bed or floor four to six inches, forcing the small of the back out flat; tighten the buttock and hip muscles to maintain this position, and hold it for a count of six seconds. Relax and lower your hips and buttocks to the floor. Repeat.
Repeat this exercise, gradually increasing to five, then more, up to 20 repetitions as tolerated. Repeat this twice daily if possible.
Partial Sit-up
This is one of the more vigorous exercises. It is an exercise to build abdominal strength, which in turn better supports the back.
To do this exercise, lie on your bed or on the floor, whichever is more comfortable.
Lie on your back with your knees bent. The goals of this exercise are to raise your head and shoulder blades off the floor or bed, then to hold that position for a six-second count. Slowly return to the beginning position of lying on your back. Repeat.
Start this exercise slowly (one or two repetitions) until your body adjusts to the exercise. Gradually increase to five then ten repetitions. Be sure to do all strengthening exercises and count six seconds aloud. It is very important that you breathe properly while holding this position, and counting aloud will force you to breathe properly. If you experience shortness of breath, stop and talk to your doctor or physical therapist before you resume doing partial sit-ups.
Back Extension
This exercise for strengthening the back muscles is to be done while lying on your bed or on the floor in a prone (stomach down) position. A pillow may be used under the stomach to help make this position more comfortable.
Raise your head, arms, and legs off the floor. Do not bend your knees. Keep your body straight in extension. Hold for several seconds while you count aloud. Relax and repeat.
Gradually increase this exercise up to five, then ten repetitions. If you experience discomfort, check with your physician or physical therapist before you continue.

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