Lower Pain in the back and Stability Exercise activities

1. Easy (Level 1): Standing eyes open/closed - Begin with the feet carry width apart, look directly ahead to obtain your balance and afterwards close the eyes and attempt not to sway counting to 30 by, "... one thousand one, one thousand two, one thousand 3, etc." Repeat this with your feet closer together till they touch each various other. You can make this harder by basing on a pillow or cushion-- however do not start that method!

2. Medium (Level 2): Lunges - from a similar starting position as # 1, step forwards with one leg and squat somewhat before returning back to the beginning position. Repeat this 5x with each foot/leg. As you progress, you can take a longer stride and/or squat down further with each repeating. You can even hold onto light pinheads and/or close your eyes to make it more challenging.Hard (Level 3): Rocker or wobble board workouts - use a platform that rocks back & forth or, wobbles in multiple directions. Rock back and forth, eyes open and then closed, once you get comfortable on the board. You can rotate your body on the board, standing straight ahead (12 o'clock) followed by 45 degree angles as you work your means around in a circle at 45 degree increments (12, 1:30, 3, 4:30, 6, 7:30, 9, 10:30 and back to noon).

You can "improvise" and mix up various workouts and develop your own routine. Simply bear in mind, remain safe, work gradually until you develop up your confidence and keep difficult yourself.


As an included reward, these workouts likewise go a long method in avoiding lower back pain! To learn more, see:back pain

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