The Wellness Center's Blog

Three Exercises for Your Lower Back

By: Chelsea Wellness Center Staff

April 18, 2023, 10:00 am - Categories: Fitness Tips

1) Child Pose
Start in a tabletop position on your hands and knees, with your hands directly under your shoulders and knees under your hips. Extend your arms out in front of you, placing your palms flat on the floor. Slowly sit your hips back toward your heels, dropping your head and chest downward as your arms extend further and reach for the wall in front of you.

2) Knee-to-Chest Stretch
Begin by lying on your back with your knees bent and feet flat on the floor. Bring your hands to rest either behind your knees or right below your kneecaps. Slowly bring both knees toward your chest, using your hands to gently pull your knees. Hold here 20 to 30 seconds, and try rocking your hips side to side and up and down to help massage your low back, then return to starting position.

3) Forearm Plank
From the top of a push-up position, drop your forearms onto the mat directly underneath your shoulders. You can interlace your hands or bring the forearms parallel to one another, depending on how your shoulders feel. Kick through the heels and engage your core. Hold for at least 30 seconds, working your way up to one minute.

For more tips and techniques speak with one of our certified fitness specialists. We have personal training available for more comprehensive training.

REFERENCE: https://www.prevention.com/fitness/a20506161/5-stretches-to-ease-your-lower-back-pain/