Standing with ball between your low back and wall. 1. Slowly bend knees 45 to 90 degrees. Hold 5 seconds. Straighten knees. 2. Slowly bend knees 45 to 90 degrees while raising both arms over head.

Lie on your stomach over ball. 1. Slowly raise alternate arms over head. 2. Slowly raise alternate legs 2 to 4 inches off of floor. 3. Combine 1 and 2, alternating opposite arms and legs. 4. Bend one knee. Slowly lift this leg up, alternating right and left legs. Be careful not to arch your low back!

Advanced Exercise Program

Hip Flexor Stretch - Lie on your back near edge of bed, holding knees to chest. Slowly lower one leg down, keeping knee bent, until a stretch is felt across top of the hip/thigh. Hold 20 seconds. Relax. Repeat 5 times on each side.

Piriformis Stretch - Lie on back with both knees bent. Cross one leg on top of the other. Pull opposite knee to chest until a stretch is felt in the buttock/hip area. Hold 20 seconds. Relax. Repeat 5 times each side.

Lumbar Stabilization Exercises With Swiss Ball Lie on stomach over ball. 1. "Walk" hands out in front of ball until ball is under legs. Reverse to starting position. 2. "Walk" hands out in front of ball until ball is under legs and slowly raise alternating arms over head. 3. "Walk" hands out in front of ball and slowly perform push-ups.

Aerobic Exercises - Maintain spine in neutral position while stabilizing with abdominal muscles to protect the low back during aerobic exercise. 1. Stationary bike for 20 to 30 minutes. 2. Treadmill for 20 to 30 minutes.

AAOS does not review or endorse accuracy or effectiveness of materials, treatments or physicians.

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