Lumbar discectomy/laminectomy post-op week 9-10

These exercises are designed to support core stability, strengthening, and mobility. For any questions or concerns, reach out to your health coach. Adhere to any post operative precautions from your MD.

Bridge with band holds: 2 sets x 10 reps

Clamshells with band: 2 sets x 10 reps on affected side

Deadbug: 2 sets x 10 reps

Birddog: 2 reps x 10 reps

Air squats: 2 sets x 10 reps

Standing hip flexor stretch: 2 sets x 20 seconds per side

Seated piriformis stretch: 2 sets with 20 second holds per side

Rows with band: 2 sets x 10 reps

Bilateral external rotation with band: 2 sets x 10 reps