Knee-to-chest exercise
This exercise is performed by:
- Lie on the floor, bend your knees and keep your feet flat on the floor.
- Pull one knee to the chest, using both hands while pressing the chest, tightening the abdomen, and pressing the spine to the ground.
- Hold for five seconds, and return to the starting position.
- Repeat the exercise with the other leg, and return to the starting position.
- Repeat the exercise with both legs at the same time.
- Repeat each step two to three times, preferably once in the morning and once at night.
Arm and foot lifting exercise
This exercise is performed by:
- Place the hands and knees on the floor, making sure that they are at shoulder width level, and that the thighs are at a 90 degree angle.
- Raise the right arm and left leg off the ground until they are at back level, while keeping the back and abdominal muscles stable.
- Raise the left arm and right leg, and repeat the exercise.
- Repeat the exercise for each side ten to fifteen times.
- Make sure not to move the head and back, and that the shoulders and thighs remain stable throughout the movement.
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Bridge exercise
This exercise is performed by:
- Lie on the floor, keeping your feet flat on the floor, shoulder-width apart, and your hands at your sides.
- Press the feet on the ground, and lift the buttocks off the ground slowly, until the body is in a straight line, with the shoulders remaining on the ground.
- Lower your back down, and hold for one minute.
- Repeat the exercise 15 times.
Back extension exercise
This exercise, or the so-called Superman exercise, is performed by:
- Lie on the floor so that the face is facing the floor, and the hands are on the sides. It is possible to place a rug to protect the face from the floor.
- Tighten the abdomen to support the back.
- Pull the head and chest up, away from the ground, while keeping the feet touching the ground.
- Ensure that the neck remains at the level of the spine.
- Return to the starting point.
- Repeat the process ten to fifteen times
- The arms can be extended, and the hands can be placed above the head to increase the strength of the exercise.
- Be careful not to raise the head more than 20-30 cm, so that the person is not exposed to injury.
