Exercise of the Week- Lumbar Stabilization (stage 3)

Plank Position

Difficulty: Moderate
(Consult your chiropractor before engaging this or any other exercise.)

Start: Lie down on stomach. Then, begin by propping upper
body up onto elbows/forearms, with hands together in prayer
position. Engage inner abdominal muscles by bringing belly button inward. Keeping spine steady, lift hips and knees so you’re resting on toes, creating a straight line from ankles to shoulders.

Exercise: Keeping spine steady, lift one leg 6-8 inches. Hold this position for 10-20 seconds. (Option 1)
If this is relatively easy, try bringing that leg horizontally out
to side as far as you can, keeping torso steady. Hold this position
for 10-20 seconds. (Option 2)

Switch legs, and repeat. Perform 3-5 sets of this exercise per side.
Be careful not to strain lower back.