Lower Back Essentials- 3 Exercises You Should Do

May 11, 2018
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Depending on its cause, lower back pain can be dull or sharp. Left untreated, the pain can even travel to the legs and knees. But whether it’s a dull ache or nearly debilitating sharp pain, a bad back can make your daily routine a serious struggle.

#1 – WALL SITS

  1. Stand two feet away from a wall
  2. Lean your back flatly against the wall
  3. Slowly slide down until your knees are bent whilst your back is still against the wall
  4. Hold for a count of 15
  5. Slide back up the wall to rest
  6. Shake your legs
  7. Repeat 8 to 12 times

#2 – PARTIAL CRUNCHES

  1. Lie on your back and put your hands behind your neck
  2. Tighten stomach muscles and raise your shoulders slightly off the floor
  3. Breathe out as you raise your shoulders.
  4. Lie with knees bent and feet flat on the floor. Your feet, tailbone, and lower back should always be in contact with the floor
  5. Hold for 5 seconds, then slowly lower back down
  6. You should feel a stretch along your back
  7. Repeat 10 times
  8. Over time, your back and stomach muscles with strengthen

 

#3 – PRESS-UP BACK EXTENSIONS

  1. Lie on your stomach with your hands beneath your shoulders
  2. Push up with your hands until your shoulders are off the floor
  3. For comfort, you may put your elbows on the floor directly under your shoulders and hold this position
  4. Ensure you feel a stretch along your back
  5. After several seconds, rest
  6. Repeat this method 3 times

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