The following exercises will strengthen and relax your lower back. You should follow this program 4-5 times a week. Duration: 15’
Exercise 1: Back extensions with opposite arm leg
Lie face-down on the floor (prone position) with your arms and legs outstretched. Extend your spine by lifting one arm and the opposite leg. In case you find it difficult, lift just the one leg keeping your arms crossed under your forehead.
Exercise 2: kneeling superman
Get on your hands and knees and extend opposite and arm leg. Hold the position for 15″-20″and then return to starting position to switch sides. 3sets X 15″-20″. You can lift just the one leg keeping your hands on the mat.
Exercise 3: Bridge
Supine position with bent knees, feet hip width apart on the floor. Lift your pelvis off the floor until is aligned with shoulders and knees. You can perform the exercise articulating your spine (Pilates method). Hold the position for 15″ and repeat twice.
Supine position with bent legs, knees to chest. Hold the position for 15″-20″. In case you feel relieved, repeat 2 more times. To increase the stretch, you can drive your head to knees .
Child’s pose. Kneel on the floor and sit on your heels bending your legs. Arms extended in front of you. Hold the position for 20″. In case of knee discomfort place a blanket between your thighs and shins
Manos Vrontzakis, Personal Trainer, AthensTrainers® Associate
Editing by Varvara Solomonidou