HOME EXERCISES FOR YOUR BACK
- Exercises to stretch your back: Stand about two or three feet away from an ordinary
sitting stool. Lift your right foot and put your heel on the stool. Keep your outstretched
leg straight and bend the leg you are standing on. Then change legs.
- Quick and simple exercises to help strengthen your back: For the following
exercises, lie flat on your back with your knees bent, your feet flat on the floor and
your arms folded across your chest.
- Pull in your tummy muscles as far as they will go. Do this five times.
- Lift your bottom off the floor – as high as you can. Do this five times.
- Exercises to improve the strength of your lower back muscles: Put a fairly firm
pillow or cushion on the floor and lie face down with your tummy on the pillow. Then lift
your head and should ›ers. Do this movement without arching your back.
- Exercises to strengthen your abdominal muscles: Lie on your back on the floor,
with your knees bent and your feet flat on the floor. Rest your right hand on your
abdomen. Now take a deep breath in and as you breathe out, gently pull in your abdominal
muscles. Once you know what it feels like to contract your abdominal muscles, you can
repeat this very simple exercise regularly throughout the day. The stronger your make your
abdominal muscles the better will be the protection your back gets. Lie on your back on
the floor with your knees bent and your feet flat on the floor. Now lift your head and
shoulders, stretch your arms in front and try to touch your knees.
- Exercises to strengthen your leg muscles: Sit on an ordinary chair and hold your
arms straight out in the front of you. Then stand up. Sit down. Stand up. Sit down. Do
this ten times. If you find it too easy to stand up from an ordinary chair, sit on a low
stool or the bottom of a staircase and try standing up with your arms held straight out in
front of you.
- Exercises to stretch your back and make it more mobile: Lie flat on your back
with your knees bent and feet flat on the floor. They strengthen your right leg and
alternately make it as long and short as you can. Do this same with your left leg. Stand
up straight with your feet about a shoulder width apart and pointing forward. Put your
hands in the small of your back and breathe in deeply. Breathe out slowly and bend
backwards, supporting your back with your hands.
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