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Simple Low Back Stretch

Objective: Increase flexibility of the lumbar paraspinal muscles (low back).

Description: Lay flat on your back on an exercise mat. You are now ready to start the exercise.

  • Step One: Bend both your knees and put both feet flat on the floor.
  • Step Two: Interlace your fingers together and put your arms around your knees. Now, pull your knees toward your chest.
  • Step Three: While pulling your knees toward your chest, push with your knees against your arms. Hold this contraction for 10-30 seconds.
  • Step Four: Stop pushing your knees against your arms and pull your knees even closer to your chest. You should find that your knees can be drawn closer every time. This indicates that the low back muscles are stretching.
  • Step Five: Perform this exercise two-three times.

* If you feel your arm or back muscles cramp up during this exercise, stop and drink plenty of water before trying again. This is also an indication that you are probably deficient of magnesium.

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Warning: Therapeutic exercises should not significantly increase pain during the exercise. Increased pain or symptoms could be a sign of a more serious condition and you should consult your health care professional for guidance.