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Exercises for the lower back
Last reviewed: 23.04.2024
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Backward slopes
Position sitting, legs bent at the knees, feet on the floor. The body is straight, the shoulders are pulled back, the arms are extended forward parallel to the floor. Inhale and draw in the belly. Lean back, rounding the spine, while pressing your chin to your chest. Stop by making 2/3 of the way towards the floor. Exhale and return to the starting position. In time, you can lower your back to the floor.
Stretching socks
Lie on your back and get your hands behind your head. Raise your legs until your legs are parallel to the floor.
Press the lower back to the floor and tear your shoulders off the floor. The toes look down, lower the right foot as low as possible, without lifting your back from the floor. Return to the starting position and repeat with your left foot.
Push ups with a raised leg
Accept the bottom position for push-ups, hands on one line with the shoulders. Legs on the width of the thighs. Do push-ups with your hands straight. Then raise your left leg as high as possible. Do not lower your leg until you perform a full push-up by lowering your chest to the floor. Do not bend your back. Change your legs every time you repeat.
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