1. Superman Exercise
- Description: Lie face down on your stomach with your arms extended forward and legs extended backward. Lift your arms and legs off the ground as high as possible while keeping your neck in a neutral position. Hold this position for a few seconds and then relax.
- Target: This exercise targets the lower back muscles.
2. Bridge Exercise
- Description: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling until your body forms a straight line from your knees to your shoulders. Hold this position for a few seconds and then lower your hips slowly.
- Target: Strengthens the lower back and glute muscles.
3. Bird-Dog
- Description: Start on your hands and knees in a tabletop position. Extend your right arm and left leg simultaneously until they are in line with your body. Hold this position for a few seconds, then return to the starting position and repeat on the other side.
- Target: Strengthens the upper and lower back muscles and improves balance.
4. Reverse Snow Angels
- Description: Lie face down on your stomach with your arms extended to the sides. Lift your arms and legs slightly off the ground and move your arms slowly as if making a "snow angel" but in reverse. Try to keep your head and chest low.
- Target: Strengthens the upper back muscles.
5. Towel Rows
- Description: Use a large towel and hold the ends with both hands. Sit on the floor with your legs extended in front of you. Wrap the towel around your feet and pull it towards your chest as if performing a rowing motion. Keep your back straight while pulling.
- Target: Strengthens the upper and middle back muscles.
6. Bent-Over Rows
- Description: Use dumbbells or water bottles as weights. Bend forward at a 45-degree angle with your back straight. Pull the weights towards your torso, bending your elbows. Make sure to squeeze your back muscles while pulling.
- Target: Strengthens the upper and middle back muscles.
Tips:
- Warm-Up: Ensure you warm up for 5-10 minutes before starting any exercise.
- Focus on Breathing: Breathe deeply, inhaling when lowering and exhaling when lifting.
- Gradual Progression: Start with simple exercises and gradually increase repetitions and sets.
- Maintain Proper Form: Keep your back straight during exercises to avoid injuries.
