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Delta fitness

Lumbago (preventive)
By: ExorLive Content Publisher

There is no clear evidence that you can prevent back pain, but there are some things you can do that can help
prevent it. This program can prepare you for a faster recovery if pain occurs.
https://exorlive.com/video/?culture=en-US&ex=3077
1. Extension, lying
Lie face down with your hands placed wider than your
shoulders. Push your upper body up as far as possible.
Relax your buttocks and back muscles, putting your
weight on your arms. Hold this position for 1-2 seconds
while taking a couple of deep breaths if desired. Slowly
lower to the start position and repeat.
Reps: 10 , Sets: 2

https://exorlive.com/video/?culture=en-US&ex=3089
2. Flexion, lying
Lie on your back, raise your feet from the floor and pull
your knees up toward you. Grasp your knees and pull
them further up toward your chest. Take a couple of deep
breaths if desired and hold the final position for 1-2
seconds. Slowly return to the start position and repeat the
exercise. Try to let your knees reach further for every
repetition.
Reps: 10 , Sets: 2

https://exorlive.com/video/?culture=en-US&ex=7643
3. Supine sideways leg movement
Lie on your back with your feet on the floor and your
hands out to the side. Place your palms downward and
keep your legs together. Allow your legs to fall to the
side, using your stomach muscles to lift them up again
while keeping your lower back pressed down on the mat.
Reps: 15 , Sets: 2

https://exorlive.com/video/?culture=en-US&ex=714
4. Lying single leg pelvis tilt 2
Lie on your back, one leg bent and your other leg straight
at an angle of about 45 degrees. Arms by your sides.
Contract your buttocks and thigh muscles and raise your
pelvis and lower back from the mat. Hold the position for
3-5 seconds. Return to the start position and rest equally.
Repeat with opposite leg.
Reps: 10 , Sets: 2

ExorLive.com 8/9/2019 @ 2:37 PM Page 1 of 1 Show video