Back extensions-
Stretches and mobilises the spine backwards
Start position:
Lie on your stomach, and prop yourself on your elbows, lengthening your spine. Keep your shoulders back and neck long.
Action:
Keeping your neck long, arch your back up by pushing down on your hands. You should feel a gentle stretch in the stomach muscles as you arch backwards. Breathe and hold for five to 10 seconds. Return to the starting position.
Repeat eight to 10 times.
Tips:
Don't bend your neck backwards.
Keep your hips grounded.
Stretches and mobilises the spine backwards
Start position:
Lie on your stomach, and prop yourself on your elbows, lengthening your spine. Keep your shoulders back and neck long.
Action:
Keeping your neck long, arch your back up by pushing down on your hands. You should feel a gentle stretch in the stomach muscles as you arch backwards. Breathe and hold for five to 10 seconds. Return to the starting position.
Repeat eight to 10 times.
Tips:
Don't bend your neck backwards.
Keep your hips grounded.
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