IMMEDIATE BACK PAIN RELIEF | Exercises to Relax Muscle | StretchingHUB


This set of exercises will help you to reduce
stiffness in the back, and improve spinal mobility and flexibility Lie faceup on the floor or a mat, bend your
knees, push through your heels and lift your hips while pushing the back downward. Then,
go back into the starting position. Repeat this exercise 10 times. Do not change the starting position, push
through your heels and lift your hips pushing the back upward also, then go back into the
starting position by lowering your back and hips. Repeat this exercise 10 times. Perform 5 circular movements with your hips to the right then to the left. Bend your arms and use palms to support lower
back. then left leg Hold this position for 10-30 seconds. Slowly transit into the starting position and relax. Bring your legs forward going all the way
over your head, then go back. Repeat 4 times. Next, roll your knees to one side and to the
other side. Repeat 4 times. Now, take a chair and go into the starting
position laying on the floor with your face up and head positioned near the chair. Keep
your legs straight and bring them over your head Touch the chair and move slowly forward,
then backward. Repeat this movement 10 times. Important is to use hands to support the lower back. Go into sitting position. Hold chair’s front
legs and slowly bend forward. Try to keep your legs straight. Hold this position for
30 seconds. Relax, bend your knees and twist upper body
to the right. Hold this position for 10 seconds. Then, twist to the left and hold this position
for another 10 seconds.

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