Hip Flexor Stretch

Hip Flexor Stretch
1. Kneel on the floor. Raise one knee and put that flat on the floor with your leg bent at a 90-degree angle.

2. Tighten your abdominal muscles (stomach) and lean forward without arching your lower back. Feel the stretch in the front of your thigh. Hold for 7 – 10 seconds, repeat 5 times and then switch sides.

Caution: Keep your back and neck straight. Looking straight ahead will help.

Knee-to-Chest Stretch

1. Lie on your back with one leg bent and that foot flat on the floor.

2. Grasp your thigh behind the bent knee and slowly pull your knee up towards your chest.

3. Hold for 7 – 15 seconds, slowly release the leg back down to the floor, relax & repeat.

Caution: Keep your back and neck straight and look straight ahead.

Hip Rotator Stretch

hip rotator stretch
1. Lie on your back with your knees bent and one ankle resting on the opposite knee. Place your other foot flat on the floor or against a wall.

2. Gently push your top knee away from you. If you are doing it correctly you should feel the stretch in your buttock.

3. Hold for about 10 seconds and repeat 5 – 10 times on either side.

Caution: Use a pillow to keep your neck from arching and keep your back flat on the floor.

Prone Press-Up

prone pressups
1. Lie on your stomach with your feet slightly apart. Rest your forehead on floor. Relax your stomach and back muscles.

2. Keeping your neck straight, push yourself up on your forearms. Hold for 7 – 15 seconds, then slowly and steadily lie back down and assume position 1.

Caution: Keep your stomach and hips on the floor and don’t arch your neck.

Partial Curl-Up

partial curl up
1. Lie on your back with both knees bent, your feet flat on the floor, and your hands crossed over your chest.

2. Looking at the ceiling, tighten your stomach muscles, and slowly lift your shoulder blades off the floor – no higher than around 30-degrees. Hold for 5 – 10 seconds, then slowly lie back down.

3. Relax, and repeat 10 times.

Caution: Don’t pull up with your neck and keep your arms relaxed so that your abdomen does the work.

The Bridge

The Bridge, Back Exercises
1. Lie on the floor with your back flat, palms flat on the floor, knees bent, and feet flat on the floor.

2. Tighten your stomach and buttock muscles. Slowly lift your buttocks off the floor until there is a straight line from your knees to your shoulders.

3. Hold for 10 seconds and repeat 7 – 15 times.

Caution: Use a pillow to keep your neck from arching and don’t raise your upper back from the floor.

You can also try these lower back exercises if you are suffering from back pain..