Back Exercises

 

• In the supine position, keep one knee bent and the other leg straight. The straight leg is lifted up slowly. The same movement is repeated with the other leg.

• Face the wall about a meter away from a wall. Without moving your feet and without lifting your heels from the ground, reach towards the wall and bend your elbows, bring your face closer to the wall and away. Repeat the same movement in the corner with one leg bent in front.

• Lie on your back on a flat surface, bend your knees, lift your waist off the floor with the soles of your feet flat on the floor. Count to 10, relax.

• In the crawling position, the back is dented and hunched. In the same position, one arm is extended by sliding forward while the other is bent at the elbow. The same movement is repeated with the other arm. In the same position, one arm is extended by sliding forward while the other is bent at the elbow. The same movement is repeated with the other arm.

• While in the prone position, the hip is raised on the hands in 5 stages without lifting from the ground.

Dr. Tamer Tekin