“Forgotten” Back Exercises
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Three simple back exercises done for several minutes per day can help keep a back pain free.
They are excellent to do every 1/2-1 hour while sitting.
Wall Yoga – hands on wall at shoulder levels and pump your pelvis in and arch your back while looking up. Then flex/bend forward with arms against wall to stretch shoulders, low back and hamstrings. 10-30 pumping actions of the back.
Wall Sit – sit with knees at 90 degrees with your back shoulers and head against the wall for 15 seconds to 2-3 minutes. Knees are directly over your ankles not forward over your toes. Careful…you must have shoes with traction so you don’t slip.
Reverse Chair – lay with back on floor, knees bent at 90 degrees with lower legs on chair with padding (to get a 90 degree angle). Back and shoulders on the floor with arms out at shoulder level with palms down on floor and lay for 5-10 minutes. After a few minutes you will feel a “release” or relaxing of your lower back then all of your back.
Patrick Mummy – expert on the “reverse chair” and other exercise to correct posture. SymmetryforHealth.com
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Be and Stay Well,
Kirk