Begin the exercise by resting your rib cage against the exercise ball. Then, separate your feet ensuring a wide base of support. Once in position, begin by flexing the spine, resting your chest against the ball. With your fingertips supporting your head, begin elevating your chest away from the exercise ball. Hold the contraction for 5 seconds, repeat the exercise 10-15 times.
This exercise targets some of the muscles of the lower back and mid back, strengthens the core and ensurs appropriate lumbar and pelvic support.
Place hands and knees on the floor, mimicking a table top. This is the starting position. When ready, begin rounding your middle back, bringing your shoulder blades apart while tucking in your pelvis. Hold that position for 5 seconds. Then, begin transitioning to neutral position, taking it further by arching your back and raising your head. Hold this for 5 seconds, returning to neutral afterwards.
These two exercises act to stretch the flexors and extensors attached to the spine. At times, back pain and tension can result from sustaining a single position for a prolonged period of time. This can help alleviate postural back pain, ensuring comfort.
Lay on a flat sturdy surface. Ensure that your palms are firmly planted on the surface, resting beside their corresponding shoulder. When ready, begin elevating your torso by slowly straightening your arms. Ensure that the pelvis remains firmly planted against the sturdy surface.
This exercise aims to stretch some of the trunk’s common flexors, often times easing low back pain and ensuring day to day comfort during movement.