Spondylolysis and Spondylolisthesis: Exercises (2024)

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slide 1 of 7, Single knee-to-chest stretch,

1. Lie on your back with your knees bent and your feet flat on the floor. You can put a small pillow under your head and neck if it is more comfortable.
2. Clasp your hands under one knee and bring the knee to your chest. Keep your other foot flat on the floor.
3. Keep your lower back pressed to the floor. Hold the stretch for at least 15 to 30 seconds.
4. Relax and lower the knee to the starting position.
5. Repeat 2 to 4 times with each leg.

To get more stretch, put your other leg flat on the floor while pulling your knee to your chest.

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slide 2 of 7, Double knee-to-chest stretch,

1. Lie on your back with your knees bent and your feet flat on the floor. You can put a small pillow under your head and neck if it is more comfortable.
2. Bring your knees to your chest and hold them with your hands. Or you can hold at the fronts of your shins or behind your thighs.
3. Keep your lower back pressed to the floor. Hold the stretch for 15 to 30 seconds.
4. Relax, and lower your knees to the starting position.
5. Repeat 2 to 4 times.

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slide 3 of 7, Alternate arm and leg (bird dog),

1. Start on the floor, on your hands and knees.
2. Tighten your belly muscles by pulling your belly button in toward your spine. Be sure you continue to breathe normally and do not hold your breath.
3. Keeping your back and neck straight, raise one arm off the floor and hold it straight out in front of you. Be careful not to let your shoulder drop down, because that will twist your trunk.
4. Hold for about 6 seconds, then lower your arm and switch to your other arm. Over time, work up to holding for 10 to 30 seconds each time.
5. Repeat 8 to 12 times with each arm.

When you feel steady and strong doing this exercise with your arms, try doing the exercise with your legs instead. Raise one leg and hold it straight out behind you. Be careful not to let your hip drop down, because that will twist your trunk.

When holding your leg straight out becomes easier, try raising your opposite arm at the same time.

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slide 4 of 7, Bridging (feet flat),

1. Lie on your back with both knees bent and your feet flat on the floor. Your knees should be bent about 90 degrees.
2. Tighten your belly muscles by pulling your belly button in toward your spine. Keep breathing normally and don't hold your breath.
3. Push your feet into the floor, squeeze your buttocks, and lift your hips off the floor until your shoulders, hips, and knees are all in a straight line. Keep your hips level.
4. Hold for about 6 seconds.
5. Slowly lower your hips back to the floor.
6. Repeat 8 to 12 times.

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slide 5 of 7, Curl-up (arms crossed),

1. Lie on your back on the floor, with your knees bent and your feet flat on the floor. (Or you can lie on any flat surface, such as a bed.)
2. Cross your arms over your chest. If this bothers your neck, try putting your hands behind your neck (not your head), with your elbows spread apart.
3. Slowly tighten your belly muscles and raise your head and shoulder blades off the floor. Keep breathing normally and don't hold your breath.
4. Keep your neck straight and do not press your chin to your chest.
5. Hold for 1 to 2 seconds. Then slowly lower yourself back to the floor.
6. Repeat 8 to 12 times.

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slide 6 of 7, Front plank (beginner),

1. Lie on your stomach, supporting your body with your forearms. Keep your elbows under your shoulders.
2. Press down on your forearms and lift your hips off the floor so that you are supporting your body on your elbows and knees.
3. Keep your body straight by tightening your belly and buttocks muscles.
4. Hold for about 6 seconds. Over time, build up to about 30 seconds.
5. Rest for up to 10 seconds.
6. Repeat 3 to 5 times.

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slide 7 of 7, Front plank (intermediate),

1. Get into the front plank position, resting on your elbows and toes, with your body straight. There are different ways to do this:
2. Keep your body straight by tightening your belly and buttocks muscles. Keep breathing normally and don't hold your breath.
3. Hold for about 6 seconds, and then rest. Over time, build up to about 30 seconds.
4. Repeat 3 to 5 times.

• Start on your knees and elbows, with your elbows below your shoulders. Straighten your legs, one at a time, so that you are supporting your body on your elbows and toes.
• Lie on your stomach, supporting your body with your forearms. Keep your elbows below your shoulders. Press down on your forearms and lift your hips off the floor so that you are supporting your body on your elbows and toes.