Exercises for a Healthy Back - Preventure

1 Exercises for a Healthy back Bridge exercise Bent-Knee Crunch Bird-Dog exercise exercise Lie down with your feet Lie on your back with your Come to a hands and on the floor, heels directly knees bent, feet flat on knees position. under your knees. the floor. Engage your core and Push through your heels Place your hands behind abdominal muscles. and lift the entire spine, your head and keep your except for your neck. elbows out to the sides or Lift your left leg off the keep arms crossed over floor until it is at or near Slowly return to starting chest. Your head should parallel to the floor. position and repeat. be aligned with your spine. Slowly raise your right arm. Slowly curl your head and shoulders off the mat. Gently lower yourself back to starting position. Slowly lower your back toward the mat. Switch sides and repeat.

2 Repeat. Knee to Chest Stretch Child's Pose Cat/Cow Stretch (Lower back Stretch). Lie on your back with the Start on hands and knees Position yourself on your backs of your heels flat on on a mat with toes pointing hands and knees. the floor. behind you. Big toes should touch, and widen knees Slowly let your back and Gently pull one knee up to towards the outside of the abdomen sag toward the your chest until you feel a mat as you sit back toward floor. stretch in your lower back . your heels. Slowly arch your back , Bring the knee as close to Stretch out through your back as if you're pulling your your chest as comfortably and arms. Allow your chest abdomen up toward the possible. to rest between your thighs ceiling. and your forehead to rest on the floor. Keep the opposite leg Return to the starting relaxed in a comfortable position.

3 Position, either with your Inhale and lengthen the knee bent or with your leg spine, extending through the upper body and exhale as Repeat. extended. you fold deeper into the pose. Hold for about 30 seconds. Hold this position for 5-10. slow, deep breaths. Switch legs and repeat. The information contained in these materials is provided for educational purposes only and is not intended nor implied to be a substitute for professional medical advice. Nothing contained in these materials is intended to be used for medical diagnosis or treatment. You should always seek the advice of your physician or other qualified healthcare provider before starting any new treatment or discontinuing an existing treatment. Talk with your healthcare provider about any questions you may have regarding a medical condition. For more information visit.