Exercises to relax and strengthen your back and belly muscles:
Try to do these exercises every day, in the order that they are listed:
1. Stretching your lower back. Lie on your back and
hug your knees. Hold this position for 10-15
seconds as you breathe deeply. As you breathe
out, gently rock your knees even closer
to your chest to increase the
stretch. Repeat 2 times, or
until you feel some release
in your lower back.
2. The twist. Lie on your back with your arms straight out from your sides.
Bend your knees, and then move them slowly to one side. At the same time,
turn your head to the opposite side, trying to keep your shoulders flat on
the ground. Stay in this position as you breathe in and out a few more times.
Then raise your knees to the center, and slowly bring them over to the other
side. Turn your head the other way. Repeat this exercise 2 times on both
sides, or until you feel some release in your lower back.
3. The pelvic tilt. Lie on your back with your knees bent. Flatten your lower
back onto the floor. Slowly tighten your lower abdominal and buttock muscles
and hold as you count to 3. Keep breathing as you hold. Then relax. As you
do, your back will curve up the way it normally does. Repeat.
relax your back
and neck, see
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