This document provides a fitness routine to help prevent lower back pain. The routine includes four exercises: 1) lying back extensions to strengthen the back muscles, 2) lying flexion to work the abdominal muscles, 3) supine sideways leg movements to engage the abdominal muscles, and 4) a single leg pelvis tilt to strengthen the back and thigh muscles. Performing this routine with 2 sets of 10-15 repetitions of each exercise can help prepare the body for faster recovery from back pain if it occurs.
This document provides a fitness routine to help prevent lower back pain. The routine includes four exercises: 1) lying back extensions to strengthen the back muscles, 2) lying flexion to work the abdominal muscles, 3) supine sideways leg movements to engage the abdominal muscles, and 4) a single leg pelvis tilt to strengthen the back and thigh muscles. Performing this routine with 2 sets of 10-15 repetitions of each exercise can help prepare the body for faster recovery from back pain if it occurs.
This document provides a fitness routine to help prevent lower back pain. The routine includes four exercises: 1) lying back extensions to strengthen the back muscles, 2) lying flexion to work the abdominal muscles, 3) supine sideways leg movements to engage the abdominal muscles, and 4) a single leg pelvis tilt to strengthen the back and thigh muscles. Performing this routine with 2 sets of 10-15 repetitions of each exercise can help prepare the body for faster recovery from back pain if it occurs.
This document provides a fitness routine to help prevent lower back pain. The routine includes four exercises: 1) lying back extensions to strengthen the back muscles, 2) lying flexion to work the abdominal muscles, 3) supine sideways leg movements to engage the abdominal muscles, and 4) a single leg pelvis tilt to strengthen the back and thigh muscles. Performing this routine with 2 sets of 10-15 repetitions of each exercise can help prepare the body for faster recovery from back pain if it occurs.
There is no clear evidence that you can prevent back pain, but there are some things you can do that can help prevent it. This program can prepare you for a faster recovery if pain occurs. https://exorlive.com/video/?culture=en-US&ex=3077 1. Extension, lying Lie face down with your hands placed wider than your shoulders. Push your upper body up as far as possible. Relax your buttocks and back muscles, putting your weight on your arms. Hold this position for 1-2 seconds while taking a couple of deep breaths if desired. Slowly lower to the start position and repeat. Reps: 10 , Sets: 2
https://exorlive.com/video/?culture=en-US&ex=3089 2. Flexion, lying Lie on your back, raise your feet from the floor and pull your knees up toward you. Grasp your knees and pull them further up toward your chest. Take a couple of deep breaths if desired and hold the final position for 1-2 seconds. Slowly return to the start position and repeat the exercise. Try to let your knees reach further for every repetition. Reps: 10 , Sets: 2
https://exorlive.com/video/?culture=en-US&ex=7643 3. Supine sideways leg movement Lie on your back with your feet on the floor and your hands out to the side. Place your palms downward and keep your legs together. Allow your legs to fall to the side, using your stomach muscles to lift them up again while keeping your lower back pressed down on the mat. Reps: 15 , Sets: 2
https://exorlive.com/video/?culture=en-US&ex=714 4. Lying single leg pelvis tilt 2 Lie on your back, one leg bent and your other leg straight at an angle of about 45 degrees. Arms by your sides. Contract your buttocks and thigh muscles and raise your pelvis and lower back from the mat. Hold the position for 3-5 seconds. Return to the start position and rest equally. Repeat with opposite leg. Reps: 10 , Sets: 2
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