BACK EXERCISES

Starting Position

Lie on your back with one leg bent one foot flat on the floor, and you other leg extended straight out Again, try to feel your whole bad relaxed on the floor. Reset you hands lightly on your stomach so you can feel your abdominal muscles working as you do the exercises.

6. Single Leg Pull

Why? To stretch hip, lower back and buttocks. How : Slowly pull the bent knee to your chest while keeping your other knee and your lower back pressed against the floor. Hold for 5; release. Repeat 5 times & then switch legs Return to starting position

7. Hamstring Stretch

Why? To stretch your back thigh muscles and spare your back. How ; With your buttocks close to . doorway, extend your legs along the floor. Raise one leg and rest it against the doorway. Hold for 21 seconds, then slowly switch legs Repeat 5 times, & change to next starting position.

Starting Position

Lie face down with your feet slightly apart and relax your back and stomach muscles. Rest your forehead on the floor. For many people, this position may feel awkward at first. If you have trouble relaxing your neck, it may help to think about looking down at your feet.

8. Elbow Press

Why? To stretch and maintain the lower back curve. How : While keeping your neck lined up with your spine, press yourself up on your forearms. Keep your hips and abdomen against the floor. Hold for 20-30 seconds, then lower slowly. Repeat 5 times & return to

HANDS & KNEES

Starting Position

Switch to your hands and knees, keeping your knees directly under your hips and your hands directly under your shoulders. Keep your abdomen slightly firm, so that your spine is in a neutral position (not arched or sagging). Keep your neck relaxed in its natural curve so that your ears are aligned with your shoulders.

9. Back Press

Why? To strengthen abdominal and buttocks muscles and stretch your back. How? Press your back upward by tightening your abdominal and buttock muscle. Allow your head to drop slightly, keeping hands and knees still. Hold for a count of 5; return to starting position. Repeat 5 times & return to starting position.

10. Back Release

Why? To stretch your back muscles. How? Allow your stomach and the muscles of your buttock to relax and let your back sag. Be sure to keep your weight evenly distributed; don't sit back on your hips. Hold for a count of 5, then return to starting position. Repeat 5 times & change to

11. Arm Reach

Why? To strengthen your shoulders and your upper back. How; Stretch one arm straight out in front of you. Don't raise your head, and be sure not to "sink" into your supporting arm. Hold for a count of 5; return to starting position. Repeat 5 times & then switch arms. Return to starting position.

12. Leg Reach

Why? To strengthen the muscles of your buttocks. How : Extend one leg straight out behind you and hold it parallel to the floor for a count of 5 Repeat 5 times & then switch legs. Change to next starting position.

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