Lower back Exercises
FLOOR Y RAISE
Lie facedown on the floor with your arms resting on the floor, completely straight and at a 30-degree angle to your body, so they form a Y.
Your palms should be facing each other, so that the thumbside of your hand points up.
SUPERMAN
To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you.
Simultaneously raise your arms, legs, and chest off of the floor.
Squeeze your lower back to get the ...
HUG KNEES TO CHEST
Lie down on your back and pull both knees up to your chest.
Hold your arms under the knees, not over (that would put to much pressure on your knee joints).
Slowly pull the knees toward your shoulders
Hold for 10-20 ...
CROSSOVER REVERSE LUNGE
Stand with your feet shoulder width apart.
Perform a rear lunge by stepping back with one foot and flexing the hips and front knee.
As you do so, rotate your torso across the front leg.
Return to the starting position ...
DANCER'S STRETCH
Sit up on the floor.
Cross your right leg over your left, keeping the knee bent. Your left leg is straight and down on the floor.
Place your left arm on your right leg and your right hand on the floor.
Rotate ...
CAT STRETCH
Position yourself on the floor on your hands and knees.
Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.
Hold for 15 seconds.
HYPEREXTENSIONS
Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
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