LIST OF LOW INTENSITY BACK AND BUTTOCK EXERCISE

LOW-INTENSITY BACK AND BUTTOCK EXERCISE

Remember to always start your exercises from low-intensity exercises 

Directly jumping on medium or high-load exercise may cause injury rather than any benefits.

Following are low-grade exercises for the back that you can start with without any risk.

Know the benefits and how to do the exercises:

SEATED HIP TILT EXERCISE

SEATED HIP WALK EXERCISE

PRESS-UP EXERCISE

HIP-HITCHER EXERCISE

WALL SIT PRESS EXERCISE

BRIDGE EXERCISE

CURL-UP EXERCISE

CLAM EXERCISE

ALLIGATOR EXERCISE

CAT AND CAMEL EXERCISE

KNEELING SUPERMAN EXERCISE

ISOMETRIC ADDUCTOR SQUEEZE EXERCISE

ADDUCTOR LIFT EXERCISE 

ISOMETRIC HIP FLEXION EXERCISE

SINGLE-LEG ELONGATION EXERCISE

PRONE KNEE BEND EXERCISE

CALF STRETCH EXERCISE

SUPINE PIRIFORMIS STRETCH EXERCISE

SEATED PIRIFORMIS STRETCH EXERCISE

ADDUCTOR STRETCH 1 EXERCISE

ADDUCTOR STRETCH 2 EXERCISE

SINGLE KNEE TO CHEST EXERCISE

KNEES-TO-CHEST STRETCH EXERCISE

STANDING BACK EXTENSION EXERCISE

PRONE BACK EXTENSION EXERCISE

MCKENZIE EXTENSION EXERCISE

SEATED PELVIC TILT EXERCISE

KNEELING PELVIC TILT EXERCISE

SUPINE PELVIC TILT EXERCISE

PLANK FROM KNEES EXERCISE

SIDE PLANK (LEVEL 1) EXERCISE

WALL-SUPPORTED FOOT LIFT EXERCISE

SINGLE-LEG STAND EXERCISE

CALF RAISE EXERCISE

HAMSTRING STRETCH 1 EXERCISE

LAT STRETCH EXERCISE

QUAD STRETCH EXERCISE

KNEELING HIP FLEXOR EXERCISE

PRONE ARM AND LEG LIFT EXERCISE

CHILD’S POSE EXERCISE

GLUTEAL/PIRIFORMIS FOAM ROLLER EXERCISE

LAT FOAM ROLLER EXERCISE

ITB FOAM ROLLER EXERCISE

SAFETY POINTS

• Never try to attempt self-diagnosis or self-treatment for serious or long-term problems, it is always better to consult a medical professional or qualified practitioner.

• Never undertake any self-treatment, when you are undergoing a prescribed course of medical treatment, always seek professional advice first.

• Remember to seek medical advice if symptoms persist, and never exceed any recommended dosages of medication without the guidance of a professional.