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Exercise 2: Bending exercise
Lie on your back and place your legs
on a chair or stool with your knees at
a right angle. Make sure your knees
are not touching. Lift your head and
shoulders slightly off the floor and
press both hands against your thighs
for around five seconds. Don't
forget to keep breathing regularly
and evenly despite the effort this
requires. Briefly lower your head
and shoulders to the floor. Repeat
this exercise 10 times.
Exercise 3: Strengthening your
abdominal muscles
Lie on your back and place your legs on
a chair or stool with your knees at a right
angle. Rest your arms on the floor to the
sides of your body. Breathe in, drawing
in your navel and pressing your lower
back to the floor. Now breathe out and
lift your head and rib cage so that your
shoulder blades are off the floor and your
arms are lifted. Breathe in and hold this
position for a few seconds. Then, while
breathing out, roll your upper body
down, vertebra by vertebra.
Exercise 4: Relaxing and stretch-
ing your back muscles
Sit on a stool with
your knees slightly apart. Now draw
your navel in, curving your back and
slowly bending forward until your
forehead touches your knees. Now
bring your arms forwards, placing
them lightly on your feet, and feel the
stretch. Breathe in and out deeply six
times. Finally, roll your upper body
up, vertebra by vertebra, until you are
sitting upright.
Your back in focus | Ottobock 13
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