Repeat steps 2–4 with your left leg. repeat 3 times for each leg. to make this stretch more difficult, simultaneously bring your knees to your chest for 15–20 seconds. do this 3 times, with. Hold for 2 3 seconds, then return to the floor. repeat ten times with upper body, then lift the legs and buttocks the same way, holding for 2 3 seconds and returning to the floor. as a culminating move, and if you are strong enough, combine the lower body extension with the upper body extension, hold, and then return to the floor. tightening.
Holding the strap in both hands and pulling towards your chest, slowly and gently lift one leg up towards the ceiling, keeping your knee straight. hold for 30 seconds. lower your leg down to the. Tighten the muscles in your belly so that your lower back pulls up, away from the floor (b). hold for five seconds and then relax. flatten your back, pulling your bellybutton toward the floor (c). hold for five seconds and then relax. repeat. start with five repetitions a day and slowly work up to 30. Place your palms on either side of your left foot, with your right leg extended straight back and toes planted. raise your left arm up toward the ceiling, twisting your torso to the left to gaze. Knees to chest backstretch. supine twist back stretch. prone bridging back stretch. supine abdominal draw in back stretch. supine butt lift back stretch. cat cow back stretch. seated forward curl back stretch. side stretch. this article teaches you how to do each of these back exercises correctly and safely.
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