If you’re reading this, you’ve probably experienced lower-back pain at least once in your life.
The list of possible reasons for this low back pain is long, to say the least.
(Thank you, desk job!)
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“It can be an accumulation of repetitive strains or minor injuries.”
Together they strengthen your abdominal muscles, promote spinal flexibility, and alleviate stress in the lower back.
To fully take advantage of the benefits, Marshall Franey suggests performing these moves twice per day.
C.Exhale, and draw belly button toward the floor to flatten lower back.
(Butt may lift slightly.)
A.Stand and lean against a wall for back support.
B. Inhale, and bend your knees slightly.
C.Exhale, and lift your pelvis up and away from the wall.
Abdominal Isometric Hold
B.Inhale.
Exhale, and draw belly butt toward spine, tightening abdominal muscles.
Hold for five seconds.
(Low back may lift off the floor some to accommodate twist.)
Hold five seconds, then raise knees toward the ceiling to return to starting position.
Do two to three reps. Switch sides; repeat.
Your knees do not need to reach the floor.
A.Stretch your arms out to the side and press your hands into the floor to maintain your form.
B.To support your lower back, tighten your abdominal muscles before dropping your knees to the side.
Keeping abdominals tight, hold for five seconds.
C.Unlace hands and return foot to floor to return to start.
Be mindful not to arch the low back and maintain strong engagement in the abs.
Knees should remain in line with ankles.
C.Exhale, and slowly lower butt to the ground to return to starting position.
Do three sets of 10 reps, resting as needed.
Use modifications for each movement based on your fitness level and individual needs.
ensure to start slowly and add repetitions based on your comfort level.
