This month’s Kevin’s Picks will build on last month’s lower back stretches. One of the best treatments for back issues is not only stretching but also strengthening through extension of the hips. These are 4 exercises that I personally enjoy and have found to alleviate my back pain and stiffness. These exercises can be performed after you wake up to strengthen your body and energize your day. Aim for 10-12 reps and 2 sets per exercise.
Please consult your primary care provider before starting any exercise program.
- Lay on the floor with your knees bent and keep your feet flat on the ground. Exhale and lift your hips off the ground and slowly inhale and return back to resting position. Perform 12 repetitions.
- Lay on your stomach with your hands out in front of you. Inhale, lift your arms and legs up and hold for 5 seconds. Exhale, slowly lower your arms and legs down. Repeat for 5 sets.
- Lay on your side with your right forearm on the ground. Inhale, lift your hips up and straighten your body from head to toe. Hold for 10 seconds and then release. Repeat for 2 sets on the right and switch to left.
- Start on your hands and knees. Inhale and kick your right leg back and point your toe away from you. Exhale and return back to starting position. Repeat for 12 repetitions on the right and left.