Exercises to strengthen your Back

Knee stretching exercise

This exercise is practiced by:

Lie on the floor, bend your knees with your feet flat on the floor.
Pull one of the knees to the chest, using both hands with pressure on the chest, tightening the abdomen and pressing the spine on the floor.
Hold your situation for five seconds, and return to the starting position.
Repeat the exercise with the other leg, and return to the starting position.
In this time you repeat the exercise with your legs at the same time.
Repeat each step two to three times, preferably once in the morning and once at night.

This exercise is practiced by:

Place hands and knees on the floor, making sure that they are at the level of the shoulder width, and that the thighs are at an angle of 90 degrees.
Lift the right arm and left leg off the ground, until you are at the level of the back while maintaining the stability of the back and abdominal muscles.
Lift the left arm and right leg, and repeat the exercise.
Repeat the exercise for each side ten to fifteen times.
Be careful not to move the head and back, and keep the shoulders and thighs stable throughout the movement.

This exercise is practiced by:

Lie on the ground, with feet flat on the ground, with the shoulder-width apart, and the hands-on the sides.
Press the ground with the feet, and slowly raise the buttocks off the ground, until the body becomes a straight line, with the shoulders remaining on the floor.
Lower back, hold for 1 minute.
Repeat the exercise 15 times.

This exercise, or the so-called superman, is practiced through:

Lie on the ground with the face facing the floor, hands on both sides, and a rug can be placed to protect the face from the ground.
Tighten the abdomen to support the back.
Pull the head and chest up off the ground, keeping the feet in contact with the floor.
Ensure that the neck remains at the spine level.
Return to the starting point.
Repeat the process ten to fifteen times. Extend the arms and place hands over the head to increase the strength of the exercise.
Take care not to lift the head more than 20-30 cm, so that the person is not injured.