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Back Exercises

McKenzie Extension Exercise

1.Lie prone, lift only head and shoulder. Keep hip and abdomen against floor.
2.Lie prone, Keep your neck in normal position, push yourself up on your forearms. Keep hip and abdomen against floor.
3.Lie prone and push yourself up on your hands and keep hip against floor.
4.Cat exercise: come in quadruped position, relax your stomach and buttocks muscles and allow your back to sag. Do not sit back on your hips.
5.Camel exercise: come in quadruped position, drop your head down and press your back upwards by tightening your abdominal and buttocks muscles.
6.Sit on heal from quadruped position with stretch.
7.Back extention exercise: lie on your stomach and lift you right arm and left leg straight up hold for 10 counts and repeat the same with left arm and right leg alternatly.
8.Superman exersice: lie down on your stomach and lift your both arm and leg straight up hold for 10 counts and relax.
9.Bridging exercise: Slowly raise your hip upwards. Keep a straight line from the knees to the shoulders. Do not arch your back.
10.Trunk rotation exercise: Turn both knees to one side while rotating your head to the opposite side.
11.Plank: lift your body up on your toes and elbow keep you’re back straight, tuck in your abdomen muscle without holding your breath. Hold this position for 30-60 counts.

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