Back/Core

Home exercise program: If you have been given home exercises, please review the instructions (PDFs) and videos recommended by your provider.

Questions? If you have any questions, please contact your physician at (415) 353-2808 or send a message to your provider through UCSF MyChart.

Home Exercise Programs

Please follow the home exercise program recommended by your healthcare provider.

Mckenzie Back ProgramUpper Body StretchesLower Body Stretches
Core Strengthening - BasicsCore Strengthening - Intermediate

McKenzie Back Program Videos

View/Download: McKenzie Back Program (PDF)
Pelvic Tilts
Quadruped - Alternating Arms & Legs
Prone Plank on Elbows (Low Plank)
Superman
Double Leg Bridges
Back Extension Progression

Upper Body Stretching Videos

View/Download: Upper Body Stretches (PDF)

Doorway Stretches — 0:21

Kneeling Tricep Stretch — 0:26

Neck & Upper Trap Stretch — 0:42

Overhead Tricep Stretch — 0:38

Posterior Shoulder Stretch — 0:34

SCM Stretch — 0:28

Sleeper Stretch — 0:47

Table Stretch Flexion & Abduction — 1:01

Wall Angels — 0:31

Wrist Flexion & Extension Stretches — 0:38

  

Lower Body Stretching Videos

View/Download: Lower Body Stretches (PDF)
Calf Stretch
Hip Flexor Stretch
Quad Stretch with Strap
TFL Stretch
Hamstring Stretch Variations
Hamstring Stretch - Advanced
Gluteal Stretch
Piriformis Stretch
Lying Butterfly Stretch

Core Strengthening - Basics Videos

View/Download: Core Strengthening - Basics (PDF)
Seated Core Activation
Pelvic Tilts
Bent Knee Fall-Outs
Dead Bug Holds
90/90 with Toe Taps
Bridge Marches
Planks - Incline, High, Low
Fire Hydrants - Quadruped
Pallof Press

Core Strengthening - Intermediate Videos

View/Download: Core Strengthening - Intermediate (PDF)
Dead Bug Variations
Dead Bugs with Upper & Lower Extremity Variation
Single Leg Glute Bridge
Plank with Shoulder Taps
Side Planks - Low & High
Palloff Press with Rotation