Page 19 - Florida Sentinel 2-18-22

Health
Superman
Bridges
Lower Back Rotational Stretch
This stretch provide pain re- lief in the lower back and also the trunk as well as the core. Repeat 2-3 times/daily.
- Start by lying on your back, knees bent with feet on the floor.
- Ensure shoulders are firmly on the floor, then gently roll both bent knees to the side
- Hold for 5 seconds, then re- turn to starting point.
- Do the opposite side, then re- turn to the starting point.
Knees To-To Chest Stretch
This exercise can help stretch the lower back longer, which re- lieves tension and pain. Follow the steps below to effectively perform the exercise. Repeat 2-3 times/daily.
- Start by lying on your back, bend your knees and keep your feet flat on the floor.
- Use both hands to bring one knee to your chest.
- Hold the pose for 5 seconds, then return to resting pose.
- Repeat with opposite leg next.
Seated Lower Back Rotational Stretch
This stretch re- lieves the pain and strengths of the lower back by working the core mus- cles. Repeat
on each side 3-5 times twice a day. - Grab a stool or chair and keep
both feet flat on the floor.
- Twist your core to the right,
with hips square and spine tall.
- Place hands behind your head or place your left hand on your
right knee and vice versa.
- Hold for 10 seconds. Then
switch sides.
Maintain your back extensors by performing this exercise daily. This helps main good posture, which helps your spine. Recom- mend ten times.
- Lying face first on the ground, extend your arms in front of you while keeping your legs straight and flat.
- Raise both hands and feet, try and pull your belly button by lift- ing off the ground, engage core muscles.
- Your head needs to be straight to avoid neck injury. So, look to the floor.
- Stretch the hands and feet out asfarasyoucango.Holdfor2 seconds, then return to starting point.
In this exercise, one is working on the butt muscle, which has a direct effect on the lower back. Strengthening this muscle, can be all the difference between back pain and no back pain. The recommendation is sets of fif- teen repetitions but only do as much as you can.
- Lie on the floor with bent knees and feet a floor hip length away.
- Arms are by your side. Raise your butt off the ground until you have a straight line from shoulders to knees.
- Squeeze your butt, then re- lease it to the ground.
- Repeat this at least fifteen times with one minute of rest.
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