This is a simple exercise to strengthen your lower back and also improves your hip mobility. This is usually done after the pelvic tilt exercise lying down on your back with the help of a mat or on a plain floor.
- First lie down on the floor with your back.
- Relax and breath in and out.
- First lie down on the floor with your back.
- Relax and breath in and out.
- Pull your left leg (Knee) towards your chest, place the hands behind the knee or
just below the knee in the front. Try to pull as much as you can but do not go
beyond your comfort level.
- Your hip and the right leg should be in straight position.
- Holding the position breath in and out for about 30 seconds.
- After you finish bring the left leg to normal position and relax.
- And now do the same with your right leg.
- Repeat this for at-least 3 to 5 times.
After you finish relax and then try to pull both the knees towards your chest and hold it for 20 to 30 seconds, breath in and out. Perform this exercise at-least for 3 times.
just below the knee in the front. Try to pull as much as you can but do not go
beyond your comfort level.
- Your hip and the right leg should be in straight position.
- Holding the position breath in and out for about 30 seconds.
- After you finish bring the left leg to normal position and relax.
- And now do the same with your right leg.
- Repeat this for at-least 3 to 5 times.
After you finish relax and then try to pull both the knees towards your chest and hold it for 20 to 30 seconds, breath in and out. Perform this exercise at-least for 3 times.
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