Some of the stretches we will be doing include:
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.
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.
This is the simplest of all the exercises.
- 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.
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.