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2.LOWER TRUNK ROTATION STRETCH a. Lie on back b.Keeping back flat and feet together c.Hold for 45 to 60 seconds. |
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3.ALTERNATE ARM-LEG EXTENTION EXERCISE a.Face floor on hands and knees. b.Raise left arm and right leg.Do not arch neck. c.Hold for 10 seconds and release. d.Raise right arm and left leg.Do not arch neck. eHold for 10 seconds and release. |
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4.CURL-UP EXERCISE a.Lie on the floor on back, b.Keeping arms folded across chest, tilt pelvis to flatten back.Tuck chin in to chest, c.Tighten abdominal muscles while raising head shiulders d.Hold for 10 seconds and release, e.Repeat 10 to 15 times . Gradually increase your repetitions.
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5.PELVIC TILT EXERCISE a.Lie on back with knees bent ,feet flat on floor , and arms at sides . b. Flatten small of back against floor (Hips will upwards) c.Hold for 10 to 15 seconds and release.Gradually increase your holding time to 60 seconds. |
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6.PRONE LUMBAR EXTENSION Purpose : To extend your lower back/ a. Lie on your stomach and place your hands on the floor near the sides of your head. b. Slowly push your upper body off the floor by straightening your arms , but keep your hips on the floor . Hold for 10 seconds , then relax your arms ,moving back ro rhe floor. |
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7.DOUBLE KNEE-TO -CHEST STRETCH a.Lie down on back. b.Pull both knees into chest until you feel a comfortable stretch onlower back. c.keep the back relaxed. d .Hold for 45 to 60 seconds. |
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8.HAMSTRING STRETCH WHILE STANDING a.Stand on right leg with left leg on table /chaitr b.Stretch hamstring by slowly bending right knee c.Hold for 30 to 45 seconds d.Repeat with other leg |
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9.ALTERNATE LEG EXTENTION a.Lie on your stomach with your arms folded under your chin b.Slowly lift one leg -not too high, with out bending it, while keeping your pelvis flat on the floor. c. Slowly lower your leg and repeat the same with other leg |
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