Back exercises with pictures

Do you want to avoid back pain? to you some back exercises with pictures. Try some basic exercises to strengthen and strengthen your back and your supporting muscles. Repeat the exercise a few times; then increase the number of times when exercise becomes easier. If you are performing your back or have health problems such as osteoporosis consult your doctor before doing these exercises:

Extended knee chest:

Lie on your back with your knees and feet bent so that they are flat on the ground (A). Using both hands, pull one knee and press it on your chest (b). Repeat for 15 to 30 seconds; then repeat the position with the corresponding leg (c). Repeat it with both legs at the same time (d).

A reciprocal extension of the lower back position

Sit on a chair or a seat without the backrest of your right leg on your left leg. Place your left elbow toward the outside of the right knee and extend it to side (A). Prove this for 10 seconds. Repeat this with the other side (b). Repeat this three to five times. I recommend two times a day.

Press the shoulder pad

Sit on a chair or seat without a backrest (A). Keep your chin and chest high and pull your shoulders together (B). Prove it for five minutes and then relax. Repeat it three to five times. Twice a day .

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