Preparation for Assessment

In order to prepare for this assessment, the class will be doing a number of lower back exercises and stretches.  We will also be doing a yoga unit which will have a variety of moves that are targeted to the lower back.  

Some of the stretches we will be doing include:

Squat Exercise
This is an exercise that helps in strengthening the lower back. 

  • Stand with your feet about hip-width apart, in front of a chair.
  • Squat until your hands come to the level of the chair.
  • Let your head lead your body over the top of the chair. Move using only the ankle joints, while letting your weight be on the chair. Let your muscles relax.
  • Pull back, that is, slowly transfer the weight from the chair to your feet. The movement should come from the hip joints, and not your lower back.
  • Repeat the procedure for about ten times without tightening any of your muscles.
Stretching Hip Flexors
This exercise helps lessen the stress on the spine.
  • Get into a stance similar to a runner starting a race.
  • Bend your knee till your head is directly above the knee.
  • Lower your hips till your other knee touches the ground.
  • Repeat the exercise minimum ten times.
Chest Lift
This is the simplest of all the 
  • Lie down on your stomach.
  • Place your hands next to your chest.
  • Now slowly, lift your chest off the ground.
  • Stay there for some moments, and come back to the original position.
  • Repeat the exercise at least 10 times.
Straight Leg Raise
Strong hamstrings are needed to have a strong back, and this exercise strengthens your hamstring muscle.
  • Lie on your back.
  • Bend your knees while keeping both the feet flat on the ground.
  • Now, without lifting your hips, lift the upper part of your body.
  • Straighten each leg one at a time, and try to hold the stretch for few seconds.
  • Place your hands on your knee and try to pull it towards your chest, while keeping the other leg stretched straight.
  • Do minimum 10 leg raises.

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