Static Core Stability vs. Extension Exercises for Chronic Low Back Pain

"i. Plank: Press the hands and knees to the floor with the back in a neutral position and wrists aligned directly under the shoulders.~ii. Side Plank: Lie on the side with knees bent and prop the upper body up on the elbow.~iii. Shoulder Bridge: Raise the pelvis off the floor until only the head, neck, shoulders, and feet are touching the mat. Place the hands at the waist.~iv. Static Crunch: Lie on the back with feet flat on the floor and knees bent at a 90-degree angle.~v. Leg Lift: Lie straight on the floor, keep the arms at the sides, and slowly lift both legs into the air."

"i. Prone Extension (Positioned): Lie on the stomach with pillows placed under the chest for comfort.~ii. Prone Extension on Elbow: Keep the back and buttocks relaxed and rise up on the elbows as high as possible.~iii. Prone Press-ups: Place the hands beside the shoulders. Keep the back and buttocks relaxed, and use the arms to press up.~iv. Standing Extension: Stand with feet apart and hands on the small of the back with fingers pointing backward. Bend backward at the waist, supporting the trunk with the hands.~v. Side glide in Standing: Stand at a right angle to the wall about 2 feet away. Lean the shoulder into the wall."

Central-Unilateral posterio anterior and lateral glide