You can do the exercises 2 times a day for at least 10 repetitions, but you can do more without straining yourself.
Usage: The exercises are uploaded as pictures, you can use them regularly by saving the file to your devices such as phone, tablet, computer.
About Waist Stretching Exercise
Regular back stretching exercises are very important to maintain back health and reduce back pain. Below are a few simple exercises that will strengthen and stretch your back and lower back muscles:
- Single leg pull: With one leg straight on the floor, pull the other leg towards your chest, press it with your hands and hold for 5 seconds.
- Double leg pull: Pull both knees to your chest and hold for 5 seconds, pressing with your hands.
- Leg lift: Lying on your back, with one leg on the floor, lift the other leg off the floor with the help of a sheet so that the knee is straight. Feel the stretch behind the thigh and hold this position for 10-20 seconds.
- Leg crossing: Lying on your back, cross your legs and grab the knee of the lower leg with both hands and pull it towards your chest. Hold this position for 10-20 seconds.
By practicing these exercises twice a day, 10 repetitions each, you can maintain your lower back health and increase your flexibility. For more exercises and details, you can visit Dr. Derya Can’s website or YouTube channel.
