Rehab U Lowbackfix
Rehab U Lowbackfix
LOW BACK
REHAB -U
REHAB-U.COM
About
Mai-Linh
Dovan
Mai-Linh Dovan has been involved in the strength and
conditioning close to 20 years. She holds a Bachelor’s degree
in Athletic Therapy and a Master’s degree in Exercise Science
from Concordia University, where she worked in collaboration
with the Department of Psychology and the Centre for
Research in Human Development.
Program
introduction
Why have we created a Low Back Fix Program? Low back
pain (LBP) is one of the leading causes of activity limitation
and workplace disability. In fact, four out of 5 adults will
experience at least one episode of back pain at some time
in their lives. When there is no pathoanatomical cause
for the pain (ie. no structural diagnosis), identifying and
modifying loads, positions and postures that increase pain,
as well as addressing movement deficits is key to restoring
optimal, pain-free movement.
Program
Overview
This program is designed to restore proper hip function and
improve movement quality of the lower back for improved
loading capacity and optimal performance.
BLOCK 1 - MOBILIZATION
If you scored positive on the Modified
SMR for quads/hip flexors Thomas test, foam roller or lacrosse
A. 1 1 min / area ball for quads/hip flexors; Knee-to-
(if needed) Wall test, SMR calves
Active-assisted straight-leg
B. 1 10 / side
raise
BLOCK 2 - ACTIVATION
Dead bug with overhead
A. 2 5 / side
activation
BLOCK 3 - INTEGRATION
Maintain toe contact with
A. Foot activation work 2 6-8 / side
ground
20-30s rest
C2. Reverse hyperextension holds 3 20-30 sec
between C1 and C2
BLOCK 1 - MOBILIZATION
If you scored positive on the Modified
SMR for quads/hip flexors Thomas test, foam roller or lacrosse
A. 1 1 min / area ball for quads/hip flexors; Knee-to-
(if needed) Wall test, SMR calves
BLOCK 2 - ACTIVATION
A. Side plank 2 20s / side
BLOCK 3 - INTEGRATION
A. Front-racked single-leg holds 2 15s / side
BLOCK 1 - MOBILIZATION
If you scored positive on the Modified
SMR for quads/hip flexors Thomas test, foam roller or lacrosse
A. 1 1 min / area ball for quads/hip flexors; Knee-to-
(if needed) Wall test, SMR calves
BLOCK 2 - ACTIVATION
*As demonstrated in video but
A. Weighted kneeling hip hinge 2 8
use weight held at the chest
C. Goodmorning to squat 2 8
BLOCK 3 - INTEGRATION
A. Multidirectional single-leg RDL 2 6 / side No weight here
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Disclaimer: The information contained in this document is presented to improve movement, not treat medical conditions.
This information is not a substitute for medical advice or treatment of specific medical conditions.