The above exercises and stretches are not treatments for any chronic back pain that you may be experiencing. Do be careful when doing such exercises, and stop immediately if you feel any shooting or sharp pain.
1. Knees to chest stretch
This exercise relaxes your back and hips, and also promotes overall relaxation.
1: Lie on your back with your knees bent and your feet flat on the floor.
2: Use both hands to pull one knee in towards your chest gently.
3: Hold your knee against your chest for 10 seconds.
4: Relax and lower the knee to the starting position.
5: Repeat with your other leg.
Recommended reps/sets: 3 times with each leg
2. Modified cobra
This exercise helps to strengthen the spine. It also helps in stimulating abdominal organs as well as firming the buttocks.
1: Lie down on your stomach, with your body extended.
2: Place your hands on the floor เว็บพนันออนไลน์ UFABET สมัครง่าย โปรโมชั่นมากมาย under your shoulders.
3: Press down on the floor as you straighten your elbows and lift the upper body up.
4: Hold for 10 seconds. Exhale as you release.
Recommended reps/sets: Repeat 3 – 5 times
3. Standing hip stretch
This aims to alleviate back strain and hip tightness.
1: Standing up, place your right foot forward and your left foot back. Shift your weight on your right leg.
2: Step forward into a lunge, ensuring your back leg is straight.
3: Pivot your foot, so that your toes are facing slightly forward.
4: Position your hands for good balance.
5: Hold this stretch for 10 seconds, then repeat on the other side.
Recommended reps/sets: 3 times with each leg