Spondylolisthesis Exercise – Half Kneeling Pressouts (video)

spondylolisthesis exercise

The half kneeling pressout is a great exercise that combats many of the daily enemies of your spondylolisthesis or spondylolysis. When performed correctly this exercise helps to increase stability, strength, nueromuscular timing and overall posture.

As always, read our disclaimer and make sure you are cleared by your medical professional before trying out any new exercise.  Remember, not every exercise is made for everybody. Do not perform if it causes discomfort or increased pain.

Spondylolisthesis Exercise – Half Kneeling Pressouts

  • Use a narrow base. Imagine a line going through your body and try to keep your feet on that line.
  • Stay tall. Use the muscles in your butt, hip, midsection and upperback to remain tall and straight.
  • Do not lean side to side. Remain staight and balanced.
  • Do not hold your breath. This creates bad habits for muscles.
  • Start with the first progression and work your way up. Even if it seems easy!

 

Progression #1: Static holds

  • Hold each the position on each side for 3 sets of 30 seconds.
  • Follow the tips and cues above.

Progression #2: Ghost pressout & row

  • Maintaining the tall, strong static position, press your arms out in front of your body.
  • Make sure to not move side to side or compensate your narrow base.
  • Work up to 3 sets of 10 reps on each side.

Progression #3: Light band pressouts

  • Using a safe, light band (discussed in the video) that is secured to a stable object, press out in front of your body and hold for 3 seconds. (The information for the exact band I use in this video can be found on our “spondy toolbox” page)
  • DO NOT let the band move you from side to side or compensate your tall, strong static position.
  • Work up to 3 sets of 10 reps on each side.

We would love to hear your comments, thoughts or suggestions about this video or suggestions for future videos. Simply comment below in the “comment section”.

If you enjoyed this exercise and would like to learn more about progressive spondylolisthesis and spondylolysis exercises, make sure to check out SpondyInfo.com’s Home Exercise Program.

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Leave A Reply (10 comments so far)


  1. Cathy
    4 years ago

    Thanks for posting. I would also like some suggestions for cardio. I like running, but have to find other altetnatives.


    • Spondy
      4 years ago

      Thanks for the suggestion Cathy. Running seems to be a very problematic area for those with spondy’s. A few things come to mind and I will keep this topic in mind for future posts.


  2. connie carter
    4 years ago

    This exercise is jut what I needed. I can get up off the floor more easily. My legs are weak. They’re slowly getting stronger. This exercise helps my posture. Thank you so much.


    • Spondy
      4 years ago

      Thanks for the comment and kind words Connie! This really is a great exercise and helps to focus on several areas. I am glad you found it useful!


  3. fred loewebaum
    2 years ago

    Justin
    I really appreciate the time and effort you take to help people with spondy conditions. I have tried
    two out of the three exercises on the video. I don’t have a stretch band as of yet to try the third.
    The first two were fun and I definitely felt the stability aspect of the exercises kicking in. I feel very
    safe doing these exercises. Please continue sharing your knowledge.
    Sincerely
    fred


    • SpondyInfo
      2 years ago

      Hi Fred. Thanks a ton for the feedback. I am glad the exercises are a help. The stretch bands are a small investment that can provide a ton of use. Stay in touch and best of luck!


  4. Cathy G
    2 years ago

    Thank you so much, recently diagnosed with Spondy and glad I found you.


    • SpondyInfo
      2 years ago

      No problem Cathy! I hope you enjoy the site.

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