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LOWER BACK
STRETCHES (End Back Pain - Approach 1)
1) Lie on your back
and bend your knees so that you feet are flat on the floor.
2) Slowly raise your
right knee.
3) Grab behind your
thigh with both hands and pull it gradually toward your chest until you
feel a mild stretch in your lower back.
4) Hold this position
for 6-12 seconds.
5) Slowly return your
foot to the starting position and repeat with this leg 3-5 times.
6) Repeat with the
opposite knee. Do three sets for each leg .
LOWER BACK
STRETCHES (End Back Pain - Approach
2)
1) Lie on your back and bend your knees so that
your feet are flat on the floor. 2) Place
your fingers on the front of your pelvis (as if you were standing with
your hands on your hip). 3) Squeeze your
buttocks tightly together. 4) Tighten your
abdominal muscles, tilting your pelvis up (as if beginning to crunch) to
stretch your lower back and flatten it against the floor.
5) Hold this position 6-12 seconds, relax, and
repeat 3-5 times.
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