It is performed almost like the previous exercise

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Confirm that you are not a robot by entering your phone numberDownload the selection for freepdf .mb Already downloaded  I confirm my consent to the processing of personal data . "Sphinx" . only the back arch is much less making it easier to perform to treat back and lower back pain. Back crunch . Lying on your back place your arms straight at your sides with your palms facing the floor and place your right leg on your foot bending at the knee.

Slowly turn your leg and pelvis to the left and your head to the right. Shoulders should remain on the mat. Maintain this pose for a few minutes and then slowly return to the starting position. "Swimmer" . Lie on your stomach lower your face down so Benin WhatsApp Number  that your spine is straight. Place your legs and arms shoulder-width apart and lift them up. Try to imitate the movements of a swimmer by tensing your gluteal muscles. The task completion time is  minutes. "Boat" . Same starting position. Your arms should be extended above your head.

At the same time raise your straight arms legs and head trying to bring your hands and feet as close as possible. This exercise is most effective in relieving lower back pain. "Superman" . Lie on your stomach again and extend your arms above your head. As you exhale try to lift your arms legs and chest off the mat while maintaining a straight neck position. If the task is easy for you use weights. Gluteal bridge . Performed from the starting position lying on your back. Place your feet on your feet and bend your knees deeply.