SGBP Final 4

10. MODIFIED COBRA POSE

Lie in prone position on the floor. Keep your hands by your side. Keep your hips

and legs on the floor and raise your head and body as high as possible. Hold for a

count of three. Return to original position. Repeat 5 times. Strengthens the

paraspinal muscles.

Modified cobra pose

11. LEG LIFTS
    Lie in prone position on the floor. Fold your arms under your head. Commence
    raising and stretching your legs upwards, alternating legs, without bending your
    knees. Do this 5 times with each leg.
    Stretch both arms out in front of you and rest them on the floor. Raise and stretch
    your legs upwards, alternating legs, without bending your knees. Do this 5 times
    with each leg. Keep your head down initially and as your pain decreases and back
    muscle strength increases, raise your head and neck each time you raise one leg.
    Strengthens and stretches the gluteal and paraspinal muscles.

Leg lifts