Strengthening your abdominal and back muscles helps lower your risk of developing backaches. Streching makes muscles more elastic and less prone to strain.
1. Abdomial Curl
Lie on your back with your knees bent, feet flat in the floor. Cross your arms in front your chest. Squeeze your abdominal muscles and curl up toward your knees, bringing your shoulders off the floor. Slowly lower down. Do 10; work up to 20.
Benefit: strengthens abdominal muscles.
2. Leg Raise
Lie on your back with your arms at your sides. Lift one leg as high as you comfortably can and hold for a count of 10. Slowly lower down. Swich legs. Do 10 on each side; work up to 20.
Benefit: Strengthens abdominal muscles.
3. Leg Stretch
Lie on your back. Pull one knee into your chest and grasp it with your hands, stretching it gently toward your chest. Hold for 30 seconds. Switch legs.
Benefit: Loosens hamstring muscles; stretches lower-back muscles.
4.Groin Stretch
Lie on your back. Bend your knees and draw the soles of your feet together so that your knees gently flop to the side. Hold for 30 seconds.
Benefit: Stretches inner-thigh and groin muscles; tight ones contribute to back strain.
5. Hip Twist
Lie on your back with your knees bent, feet flat on the floor and fingers interlaced behind your head. Cross your right leg over your left leg , keeping them bent. Let your right leg pull your left leg toward the floor ( on your right side ). Hold for 30 seconds. Repeat on the other side.
Benefit: Stretches hip flexors, which pull on back muscles.
