Back Exercises

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Back Exercises

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	Back Musles Strengthening Lie on your stomach with a pillow under your belly and hold your hands at the small of your back. Lift your shoulders of the surface, keeping your neck straight, reating exercise 20 times or increase repeditions as you are able.
Knees to Chest exercise to decrease the strain on your back Lie on your back with your knees bent and feet flat on your bed or floor. Raise your knees toward your chest. Place both hands under your knees and gently pull your knees as close to your chest as possible. Do not raise your head. Do not straighten your legs as you lower them. Start with five repetitions, several times a day.
	Partial sit-up to strengthen stomach muscles Lie on your back with knees bent and feet flat on floor. Slowly raise your head and shoulders off the floor and reach with both hands toward your knees. Count to 10. Repeat five times.
Back Extention to Decrease Strain on your Back Stand with your feet slightly apart. Place your hands in the small of your back. Keep your knees straight. Bend backwards at the waist as far as possible and hold the position for two to 5 seconds. Repeat this exercise whenever you find yourself working in a forward bent position
	Leg raises to strengthen back and hip muscles. Lie on your stomach. Tighten the muscles in one leg and raise it from the floor. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat five times with each leg.