Back Strengthener # 1
lower back muscles need to be strengthened as well as stretched. This simple
exercise is one of the ways of strengthening the muscles that run down the
length of the spine, the erector spinae.
face down on a mat with your arms beside you and your legs together.
your head and shoulders off the mat by squeezing the muscles in your lower
back. Keep your feet on the floor.
for a few seconds while continuing to breathe.
lower to the mat.
for the desired number of repetitions.
your eyes looking down at the mat so your head and neck stay in line with
jerking the upper body. Lift slowly and with control.
you have had a previous lower back problem, please consult your doctor first
before doing this.
may feel more comfortable doing this exercise with a rolled bathtowel or pillow
underneath your waist.
Do four to six repetitions.
Go to Common Exercises...