Contents
Knee-to-chest stretch
This exercise is practiced by: [1]
- Lie on the floor, knees bent with feet remaining flat on the floor.
- Pull one knee to the chest, using both hands while pressing the chest, tightening the abdomen , and pressing the spine to the ground.
- Hold for five seconds, return to starting position.
- Repeat the exercise with the other leg, and return to the starting position.
- Repeat the exercise with both legs at the same time.
- Repeat each step two to three times, preferably once in the morning and once at night.
Exercise to raise arms and feet
This exercise is practiced by: [2]
- Putting hands and knees on the floor, making sure that they are at shoulder width and thighs are at a 90-degree angle.
- Raise the right arm and left leg off the ground, until it is at the level of the back, while maintaining the stability of the back and abdominal muscles.
- Raise the left arm and right leg, and repeat the exercise.
- Repeat the exercise on each side from ten to fifteen times.
- Take care not to move the head and back, and that the shoulders and thighs remain stable throughout the movement.
Bridge Exercise
This exercise is practiced by: [3]
- Lie on the ground, with your feet flat on the ground, at the same distance as your shoulders, with your hands on the sides.
- Pressing the ground with the feet, and slowly raising the buttocks off the ground, until the body becomes a straight line, with the shoulders remaining on the ground.
- Lower the back down, and hold for one minute.
- Repeat the exercise 15 times.
Back stretching exercise
This exercise, or the so-called Superman exercise, is practiced by: [4]
- Lie on the ground with the face facing the ground, hands on both sides, and it is possible to put a carpet to protect the face from the ground.
- Tighten the abdomen to support the back.
- Pulling the head and chest up off the ground, keeping the feet on the ground.
- Ensure that the neck stays at the level of the spine.
- Return to the starting point.
- Repeat the process from ten to fifteen times
- The arms can be extended and the hands placed over the head to increase the intensity of the exercise.
- Take care not to raise the head more than 20-30 cm, so that the person is not injured.
References
- ↑ "Slide show: Back exercises in 15 minutes a day" , www.mayoclinic.org , 3-5-2016, Retrieved 6-1-2018. Edited.
- ↑ Michael W. Smith (22-7-2004), “Back Exercises to Wow Them Coming and Going , ” www.webmd.com , Retrieved 6-1-2018. Edited.
- ↑ Natasha Freutel, "5 Strengthening Exercises for Lower Back Pain Lower Back Pain" , www.healthline.com , Retrieved 6-1-2018. Edited.
- ↑ Michael W. Smith (22-7-2004), “Back Exercises to Wow Them Coming and Going , ” www.webmd.com , Retrieved 6-1-2018. Edited.
