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    Exercise Program - 1683388892

    Uploaded by

    chow wing yin amanda
    This back and cervical program consists of 4 exercises: 1) Pelvic tilts to strengthen the abdominal and buttock muscles while pressing the lower back into the floor. 2) Cat and camel poses to arch and bend the back in turns to improve spine mobility. 3) Supine knee hugs to curl into a ball and stretch the back while bringing knees to the chest. 4) Back relax pose by leaning forward over a table to allow the lower back to soften and relieve tension.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Exercise Program - 1683388892

    Uploaded by

    chow wing yin amanda
    4 views1 page
    This back and cervical program consists of 4 exercises: 1) Pelvic tilts to strengthen the abdominal and buttock muscles while pressing the lower back into the floor. 2) Cat and camel poses to arch and bend the back in turns to improve spine mobility. 3) Supine knee hugs to curl into a ball and stretch the back while bringing knees to the chest. 4) Back relax pose by leaning forward over a table to allow the lower back to soften and relieve tension.

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    Exercise program_1683388892

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    This back and cervical program consists of 4 exercises: 1) Pelvic tilts to strengthen the abdominal and buttock muscles while pressing the lower back into the floor. 2) Cat and camel poses to arch and bend the back in turns to improve spine mobility. 3) Supine knee hugs to curl into a ball and stretch the back while bringing knees to the chest. 4) Back relax pose by leaning forward over a table to allow the lower back to soften and relieve tension.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    4 views1 page

    Exercise Program - 1683388892

    Uploaded by

    chow wing yin amanda
    This back and cervical program consists of 4 exercises: 1) Pelvic tilts to strengthen the abdominal and buttock muscles while pressing the lower back into the floor. 2) Cat and camel poses to arch and bend the back in turns to improve spine mobility. 3) Supine knee hugs to curl into a ball and stretch the back while bringing knees to the chest. 4) Back relax pose by leaning forward over a table to allow the lower back to soften and relieve tension.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    Back & Cervical program

    1 Set / 15 Reps / 1 s hold

    1. Pelvic tilts

    Lie on your back with your knees bent and feet flat on the floor.
    Pull your bellybutton towards your spine and clench your buttock muscles to roll
    the tail bone up off the floor.
    The majority of the effort should come from your abdominal and buttock muscles.
    Your lower back should press firmly into the floor.
    Relax and repeat.

    1 Set / 8 Reps / 3 s hold

    2. Cat and camel pose

    Start on your hands and knees with your back in a neutral position.
    Arch your back, lifting your head up and pushing your tail bone out, making a dish
    with your spine.
    Hold this position.
    Next, bend your back up by tucking your head and tail bone in and pulling your
    belly button in towards your spine, making a curve through your back.
    Hold this position, and then repeat.

    1 Set / 1 Rep / 30 s hold

    3. Supine knee hugs

    Lie on your back.


    Draw one foot up and then the other.
    Bring one knee in towards your chest and then the other, using your hands for
    assistance to curl yourself in to a ball.

    1 Set / 1 Rep / 30 s hold

    4. Back relax

    Start in a seated position in front of a table, and move forward to the edge of the
    chair.
    Place your feet flat on the floor, and open your knees.
    Reach out to the table and first put your hands and then your elbows on the table.
    Bring your head down, and rest your forehead on the table.
    Rest in this position and use your breathing to allow the curve of your lower back
    to soften and let your abdomen drop between your thighs.
    Stay here for a few minutes.
    To come back from this position, first push your hands against the table and then
    bring your head up.
    Put your hands on your thighs and bring your knees and feet together and slide
    back into your chair.

    Back & Cervical program Page 1 of 1


    printed on 06/05/2023

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