Please consult your chiropractor or medical doctor before beginning a new exercise regime.
Intermediate Exercise Program
Single Knee to Chest Stretch - Lie on your back with both knees bent. Hold thigh behind knee and bring one knee up to chest. Hold 20 seconds. Relax. Repeat 5 times on each side.
Hamstring Stretch - Lie on your back with legs bent. Hold one thigh behind knee. Slowly straighten knee until a stretch is felt in back of thigh. Hold 20 seconds. Relax. Repeat 5 times on each side.
Lumbar Stabilization Exercises with Swiss Ball - Abdominal muscles must remain contracted during each exercise. See "Abdominal Contraction" exercise from initial exercise program. Perform each exercise for 60 seconds. The further the ball is from your body, the harder the exercise.
Lie on your back with knees bent and calves resting on ball.
Slowly Straighten one leg contracting your abdominal muscles at the same time.
Hold for 20 seconds.
Relax.
Repeat 5 times on each side.
Standing with Ball between Your Low Back and the Wall - Slowly bend knees 45 to 90 degrees. Hold 45 seconds. Straighten knees.
Lie on your Stomach over Ball
Slowly raise both legs.
Hold for five seconds.
Relax.
Repeat 10 times.
Advanced Exercise Program
Hip Flexor Stretch - Lie on your back near edge of bed, holding knees to the chest. Slowly lower one leg down, keeping knee bent, until a stretch is felt across top of the hip/thigh. Hold 20 seconds. Relax. Repeat 5 times on each side.
Piriformis Stretch - Lie on back with both knees bent. Cross one leg on top of the other. Pull opposite knee to chest until a stretch is felt in the buttock/hip area. Hold 20 seconds. Relax. Repeat 5 times each side.
Lumbar Stabilization Exercises with Swiss Ball - Lie on stomach over ball.
"Walk" hands out in front of ball until ball is under legs. Reverse to starting position.
"Walk" hands out in front of ball until ball is under legs and slowly. raise alternating arms over head.
"Walk" hands out in front of ball and slowly perform push-ups.
Aerobic Exercises - Maintain spine in neutral position while stabilizing with abdominal muscles to protect the low back during aerobic exercise.
Single Knee to Chest Stretch - Lie on your back with both knees bent. Hold thigh behind knee and bring one knee up to chest. Hold 20 seconds. Relax. Repeat 5 times on each side.
Hamstring Stretch - Lie on your back with legs bent. Hold one thigh behind knee. Slowly straighten knee until a stretch is felt in back of thigh. Hold 20 seconds. Relax. Repeat 5 times on each side. 
Lumbar Stabilization Exercises with Swiss Ball - Abdominal muscles must remain contracted during each exercise. See "Abdominal Contraction" exercise from initial exercise program. Perform each exercise for 60 seconds. The further the ball is from your body, the harder the exercise.
Standing with Ball between Your Low Back and the Wall - Slowly bend knees 45 to 90 degrees. Hold 45 seconds. Straighten knees.
Lie on your Stomach over Ball
Hip Flexor Stretch - Lie on your back near edge of bed, holding knees to the chest. Slowly lower one leg down, keeping knee bent, until a stretch is felt across top of the hip/thigh. Hold 20 seconds. Relax. Repeat 5 times on each side. 
Piriformis Stretch - Lie on back with both knees bent. Cross one leg on top of the other. Pull opposite knee to chest until a stretch is felt in the buttock/hip area. Hold 20 seconds. Relax. Repeat 5 times each side.