Bravo! You clicked on the Homework link. That's step one. Now you just have to spend a few minutes a day doing your homework and you'll be dunking basketballs and leaping through rings of fire in no time. (Disclaimer: Don't hold me to that.)

Select the group of exercises I've assigned to you, or have fun browsing through other ones. Just make sure you get the go-ahead from me or your physician to make sure the exercises are appropriate for you.

Now get to work!

Core strengthening for low back pain

Cat stretch

Alternate between the cat and camel stretch 10 times to warm up your spine and the muscles that surround it. Exhale during this stretch.

Camel stretch

Inhale. Alternate between the camel and cat stretch 10 times.

Cross crawl - arm only

Lift one arm up, keeping your hips and shoulders level, and head looking down. Draw your belly in and hold it in. Hold for 10 seconds. Alternate arms. Repeat 10 times.

Cross crawl - leg only

Lift one leg, keeping your shoulders and hips even. Don't let your hip drop when you lift your leg. Draw your belly in and hold it in. Hold for 10 seconds. Alternate legs. Repeat 10 times.

Cross crawl

This is the real deal. When the previous two exercises seem easy, combine them by lifting opposing arm and leg. Draw your belly in and hold it in. Hold for 10 seconds. Alternate. Repeat 10 times.

Plank on knees

Keep your back flat as a - you guessed it! - plank. Keep your hips low to the ground, weight on your knees and forearms. Draw your belly in and hold it in. Try holding for 15 seconds, and gradually add 5 seconds every week.

Plank

If you've been holding the plank on your knees for a minute with ease, progress to the plank on your toes. Draw your belly in and hold it in. Start with 30 seconds and add 5 seconds every week if you feel ready.

Side plank on knees

Don't do this one if your have shoulder pain. Keep your elbow directly under your shoulder, and your knees in line with your hips and shoulders in a flat plank. Draw your belly in and hold it in. Hold for 15 seconds, adding 5 seconds every week or as soon as you feel ready. Alternate sides and repeat twice.

Side plank

Once your side plank on your knees feels easy to hold for 1 minute, progress to straight legs and the weight on your stacked feet. Draw your belly in and hold it in. Start at 30 seconds and add 5 seconds every week, or as soon as you feel ready.

Side plank with hip abduction

For some added fun and glute activation, try lifting your top leg 6 inches and holding it there for the duration of your side plank.

Sloppy push-up

This is a key exercise for people with intervertebral disc injuries, like disc bulges or herniations.

Sloppy push-up

Weight on your hands.

Bridging

This activates your glutes, as long as you're focusing on squeezing your butt throughout the exercise. You can either lift and lower for 15 repetitions, or hold it for 30 seconds.

Bridging with leg extension

For some added fun, extend one leg straight out, and keep your hips level. Change legs without lowering your hips. If one hip drops, you're not ready for this one.

Bridging with leg extension

Change legs.

Shoulder and rotator cuff rehabilitation

neck and scap retraction prone no towel.JPG

Hip and knee stabilization

Clara Leung D.C.