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Exercise 5: Relaxing and stretch-
ing your back muscles
Kneel down and sit on your heels
with your knees slightly apart. Now
draw your navel in, lean and bend
forwards slowly until your forehead
touches the mat. Now bring your
arms forwards and feel the stretch.
Breathe in and out deeply six times.
Finally, roll your upper body up,
vertebra by vertebra, until you are in
an upright sitting position.
Exercise 6: Strengthening your
muscles
Lie on your back and put your feet
flat on the floor, shoulder-width
apart, bending your knees as you
do so. Now slowly raise your hips
so your back is lifted away from the
floor. Tighten your abdominal and
gluteal muscles so that your back
is straight. Hold this position for
15 seconds. Repeat the exercise
three times.
Exercise 7: Strengthening your
straight abdominal muscles
For this exercise, lie on your back
again. Bend your knees and place
both feet flat on the floor. Gently
raise your head and shoulders.
Now press your hands against
your thighs and maintain this
position for 15 seconds. Try
to press your navel into the
floor. Repeat this exercise three
times.
14 Ottobock | Your back in focus
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