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Stretches and Exercises for Low Back
Keeping your low back healthy and fit is important for overall well-being. Here are some stretches and exercises that can help:
- Hamstring stretch: Sit on the floor with your legs straight out in front of you. Reach forward and try to touch your toes. Hold for 30 seconds and repeat on the other side.
- Child's pose: Start on your hands and knees, then sit back on your heels with your arms stretched out in front of you. Hold for 30 seconds.
- Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips up towards the ceiling, hold for a few seconds, then lower back down. Repeat for 10-15 reps.
- Plank: Start in a push-up position, then lower down onto your forearms. Hold for 30 seconds to 1 minute.
- Cat-cow stretch: Start on your hands and knees, then arch your back up towards the ceiling (cat pose) and then lower your back down towards the floor (cow pose). Repeat for 10-15 reps.
Remember to always listen to your body and stop if you feel any pain or discomfort. These stretches and exercises can help keep your low back healthy and fit, but it's important to also maintain good posture and avoid sitting for long periods of time.
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