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Exercises for your back

Exercise routine to strengthen your back

Lie on your back on the floor, with a small cushion or rolled towel under your neck. Bend your knees, and then press the small of your back to the floor, tilting your pelvis slightly upwards. Placing both hands around one knee, gently pull your thigh towards your chest for 10 seconds, and then lower your foot to its original position. Do the same with the other leg, and repeat the sequence 10 times.

Lie on your back with your knees bent to your abdomen and your hands holding your lower thighs. Curl your back slightly, with your weight on your lower back, then rock from side to side several times.

Lie face down with your palms on the ground just below shoulder level.

Raise your head and shoulder as far as is comfortable for you, using the muscles of your back and without pushing with your arms. Do this 10 times.

Lie on your back on the floor, with legs straight and feet flexed. Rest your linked hands on your lower abdomen. Breathe slowly and deeply, and as you inhale, slowly raise your straight arms keeping your hands linked until they are vertically above your face. Without stopping the movement, start exhaling, moving your arms down behind your head to rest on the floor. Reserve this procedure, inhaling as you raise your arms, and exhaling as your lower them to rest your linked hands on your lower abdomen. Press down firmly with your hands. Repeat the whole exercise five or six times.

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