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Consult your doctor or physical therapist before beginning any new exercise regimen—particularly if you already have a back problem. Do not continue any exercise that causes pain or discomfort.
2. Back Sag
Position yourself on hands and knees. Relax the stomach and buttocks muscles and let your back sag (or arch) in, making sure that your weight is distributed evenly. Hold this position for 5 counts and slowly return to your starting position. Repeat 4-5 times. This exercise stretches the back muscles and helps increase flexibility.
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