Quadriceps stretch
The quadriceps muscles are located in front of the thigh. Shortened
quadriceps can contribute to sway back (see next chapter).
8. PELVIC TILT
Lie on your back on the floor with your arms crossed over your chest. Bend both
knees partially at 90° and keep the feet on the floor. Pull in and tense your
stomach. Lift your hips off the floor, supporting your body with your hands on
the floor. Arch your body so that your weight lies only on your shoulders and your
feet. Hold for a count of three. Lower your hips so they rest on your hands and
straighten your legs. Repeat this procedure 5 times, each time trying to arch your
body as much as possible.
This is a very useful exercise that provides considerable pain relief
even if you have mild to moderate back pain. It strengthens the leg,
thigh, buttock and back muscles.
