Exercise at Home – Backs - DOit.television

Back injuries are preventable if your back is nice and strong.

Firstly, lie on the floor on your back. Put your right arm out to the side and extend your legs. Bring your left knee to your chest and with your right hand, pull the bent knee over. This creates rotation through the spine. Make sure your left shoulder blade stays on the floor. Your spine should be flexible and try to keep pressing your knee towards the floor. Don’t push it too far though, just enough to feel the stretch. You’ll find that if you exhale it will go even further. Extend your legs and relax.

For the next pose, place your heels on the ground, so that knees are bent. Press your lower back into the floor and press your hips upwards. Keep you knees aligned with your shoulders. Slowly, disc by disc, come back down.

For both these exercises remember not to force it, but by repeating them you’ll become more flexible and able to push a little further each time.

Do each exercise for 10 minutes 3 times per week.

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