Types of Back Exercises
Exercise 1: Knee to Chest
Starting Position: Lie on your back on a table or firm surface.
Action: Clasp your hands below your knee and pull it towards your chest. Keep the opposite leg flat on the surface of the table. Maintain the position for 30 seconds. Switch legs and repeat.
Exercise 2: Pelvic Tilt
Starting Position: Lie on your back on a table or firm surface. Your feet are flat on the surface and the knees are bent. Action: Push the small of your back into the floor by pulling the lower abdominal muscles up and in. Hold your back flat while breathing easily in and out. Hold for five seconds. Do not hold breath.
Exercise 3: Pelvic Lift
Starting Position: Lie on your back on a table or flat surface. Your feet are flat on the surface and your knees are bent. Keep your legs together. Action: Tilt your pelvis and push your low back to the floor as in the previous exercise, then slowly lift your buttocks off the floor as far as possible without straining. Maintain this position for 5 seconds. Lower your buttocks to the floor. Do not hold breath.
Exercise 4: Straight Leg Raises
Raise your leg keeping your knee straight. Hold for 5 seconds. Slowly lower the leg to the floor. Repeat on the opposite leg.
Exercise 5: Back Extension
Starting Position: Lie on your stomach on a mat. Place your arms at your sides so that your hands are by your hips. Action: Raise your head and shoulders off the mat as high as comfortably possible. Hold for some seconds. Lower the head and shoulders. Do not tense your shoulder muscles.
Exercise 6: Curl Ups
Starting Position: Lie on your back on a table or flat surface. Your feet are flat on the surface and your knees are bent. Maintain your pelvic tilt for the curl up exercises. Action: Slowly reach your arms in front of you as much as possible, curling your trunk. Slowly keep the neck muscles relaxed. Breathe normally. Slowly return to the starting position. Do Not Cause Pain.
Exercise 7: Prone Leg Raises
Lie on your stomach with a pillow under your hips. Raise the right leg 1 inch off the mat. Then, raise the right leg 3–6 inches off the mat. Repeat with the left leg. Repeat exercise 10 times. Hold position for 5 seconds.
Exercise 8: Double Knee to Chest
Lie on your back. Bring both knees, one at a time, to your chest. With your hands clasped, pull your knees toward your chest and curl your head forward. Keep your knees together and your shoulders flat on the floor. Lower your legs one at a time. Repeat exercise 10 times. Hold the position for 5 seconds.
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