Back Exercise
Exercising the back reduces stiffness by keeping the connective fibers of ligaments and tendons flexible. Improved mobility through back exercise helps to prevent the connective fibers from tearing under stress, which in turn prevents injury and back pain.
1. Pelvic tilt
Tighten your stomach and buttocks. Push your lower back towards the floor. Hold for 10 seconds then relax.
2. Knee to chest
Pull one knee toward your chest until you feel a light stretch in your lower back and buttocks. Hold for 10 seconds then put your foot back down. Repeat this with the other knee.
3. Curl Up
Bend your knees. Fold your arms across your chest and raise your shoulders until they come off the floor. Then slowly return to the starting position.
4. Diagonal Curl Up
With your arms held forward, lift your shoulders off the floor. Bring your right shoulder toward your left knee. Return to the floor. Then bring your left shoulder toward your right knee.
5. Low Back Stretch
On your hands and knees, push your chest toward the floor, reaching forward as far as you can. Sit back on your feet.
6. Cat stretch
Start on your hands and knees. Tuck your chin in toward your chest and tighten your stomach muscles while arching your back.
7. Press Up
Lie on your stomach. Push up with your arms while keeping your back and stomach muscles relaxed. Keep a slight bend in your elbows.
