We’ve all felt it. That achy feeling in our low backs that some days just won’t go away. Here are a couple of easy moves to help you prevent any further suffering by helping you to strengthen your core. Do three sets of 10 – 15 reps.
Side Plank
– Lie on your right side with legs extended, feet & hips stacked
– Support your upper body on your right forearm and lift your hips
(shown above). Hold for 7 seconds, lower & repeat. Switch sides.
Back Extension
– Lie facedown with your forehead resting on our hands, legs extended
– Ground your pelvis into the ground by doing a slight pelvic tilt, keep
abdominals tight (think bellybutton to spine), inhale to prepare, exhale
lift your head and your chest off the ground keeping your head in line
with your spine (shown above). Hold for 7 seconds, lower and repeat.
At anytime throughout our day we can think about pulling our bellybutton back to our spine which will provide much needed support for our low backs, it also helps us to appear a wee bit more lean. So remember think…………bellybutton to spine at all time.
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