BACK EXERCISES

Starting position

Lie on your back with your knees bent and feet flat on the floor. Try to feel your whole back on the floor. Breathe deeply, expand your lungs, and rest your hands on your pelvis. You should feel comfortable and relaxed.

1.Pelvic Tilt

Why? To stretch back muscles. strengthen stomach muscles, and gain pelvic mobility, How : Tighten your abdomen and buttocks, pressing your lower back toward the floor (a small subtle movement). Hold for a count of 5; release. Repeat 5 times and return to starting position.

2. Lower Back Rotation

Why? To stretch and strengthen back rotation muscle. How : Drop both knees to one side while rotating your head to the opposite side. Hold for a count of 5. Repeat 10 times & return to starting position.

3. Double Leg Pull

Why? To stretch your lower back and buttocks. How : Gently pull both knees to your chest. Hold for a count of 5. Repeat 5 times at first ; & gradually work up to 20 repetitions & return to starting position.

4. Hip Lift

Why? To strengthen your buttocks How : Without arching your back. slowly raise your hips upward. Keep a straight line from knees to shoulders. Hold for a count of 5; lower. Repeat 5 times & return to starting position.

5. Partial Curl-Ups

Why? To strengthen abdominal muscles. How ; Cross your arms loosely and tuck your chin in. Tighten your abdomen and curl halfway up directly in front of you. Hold for a count of 5; curl down. Repeat 5 times & change to next starting position

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