Lower back - Strengthening
Spinal Twist 1
- Lie down on your back on the mat with the hips and knees bent at 90 degrees and the feet placed together.
- Stretch your arms wide on the sides with the palms flat on the ground.
- As you exhale, turn both the legs at the knees to the right side, such that the knees touch the ground; keep both feet together and one knee on top of the other.
- Turn your head towards the opposite side.
- Maintain this position while holding the breath for 4 seconds.
- Return to the original position as you inhale.
- Repeat for the other side.
- Do this exercise 2 times for each side.
Fig:01
Fig:02
Spinal Twist 2
- Lie down on your back on the mat with the hips and knees bent at 90 degrees and the legs 2 feet apart.
- Stretch out the arms wide on the sides with the palms flat on the ground.
- Exhaling, bend your knees towards the right side so that they touch the ground; the foot of the right leg should be near the left knee when you finish this movement.
- Turn your head towards the opposite side.
- Maintain this position while holding the breath for 4 seconds.
- Return to the original position as you inhale.
- Repeat for the other side.
- Do this exercise 2 times for each side.
Fig:03
Fig:04
Pelvic tilts
- Lie on the back with the knees and hips bent; the feet should be flat on the ground.
- Exhale and try to bring your hips towards your face by rocking them. The buttocks will not be lifted, but you will feel the lower back press into the floor.
- By doing this, you are taking the curve out of the lower back.
- After 4-5 seconds inhale and return to position.
- Do this exercise 4 times.
Cobra pose
- Lie on the abdomen with your legs stretched out behind you. Point the toes outwards and place the palms on the floor on the sides of the chest (close to the body) with the forehead resting on the ground.
- Slowly, lift the head and the shoulders (like a snake) backwards without putting pressure on the palms, while inhaling for 3 seconds.
- Maintain the neck and shoulder distance.
- Hold this position for 6 seconds.
- Return to the starting position as you exhale for 3 seconds.
- Do this exercise 3 times.
Fig:05
Locust pose
- Lie flat on the abdomen with the forehead on the ground. Keep the arms on the side the body, palms facing the floor. As you exhale for 2 seconds, lift the right leg straight up as high as possible without bending the knees.
- Stay in this position for 4 seconds.
- Maintain the neck and shoulder distance.
- As you inhale, over the next 2 seconds return to the starting position.
- Repeat the same with the left leg.
- Do this exercise 3 times for each side.
Fig:06
Superman Lifts
- Similar to locust pose, lie in the original position, but with the arms stretched out straight ahead of you and the palms facing downwards.
- While lifting the right leg, lift the left arm straight up at the same time and stretched out maximum.
- Repeat on the other side with simultaneously raising the left leg and the right arm.
- Do this exercise 3 times for each set.
Fig:07
Buttock Lifts
- Lie on the back with your knees and hips bent and feet flat on the ground.
- Keep the arms stretched on the side of the body with the palms flat, and touching the ground.
- Draw in the abdominal muscles and maintain this throughout this exercise.
- Slowly, raise the buttocks off the ground using your hips- keeping them tight, till the abdomen is in line with the thighs. Continue shallow breathing.
- Hold this position for 3-5 seconds. Release and come back to the starting position.
- Do this exercise 3 times.
Fig:08
