- Basic exercises for the lumbar spine1. Basic exercises for the lumbar spine 1. Basic exercises for the lumbar spine1. Basic exercises for the lumbar spine
Lean on your right elbow and support your
head with your right hand. Your left hand on
the floor helps keep your balance.- With an exhalation lift both legs together (Figure
6.18); bring them down with an inhalation. - Perform point 2 3–5 times.
- After lifting the legs the last time, hold them for 3–5
breaths, then slowly put them back on the floor. - Adjust your right arm on the floor, so that your
head can rest on it. - Bend both hips and knees; stay there for a few
breaths and feel the softness in your left hip. - Turn on your left side and repeat points 1–6.
Refined work, particularly emphasizing
balance- Lie on your right side; your outstretched right
arm supports your head; your right hip and
thigh are supported by a folded blanket; the left
arm rests on the side of your trunk; if necessary,
use a small pillow underneath your head. - With an exhalation lift both legs together (Figure
6.19); bring them down with an inhalation. - Perform point 2 3–5 times.
- After lifting the legs for the last time, hold
them for 3–5 breaths, then slowly put them
back on the floor. - Adjust your right arm so that your head can rest
on it.
6. Bend both hips and knees; stay there for a few
breaths and feel the softness in your left hip.
7. Turn on your left side and repeat points 1–6.
Exercise 1.11: Balance on the side
Aims: strengthening the lumbar spine, balance.- Prepare a blanket or soft mat for support for
your elbow and knee. - Lie on your right side; with the help of your left
hand, raise your upper trunk to bring your right
elbow underneath your shoulder, with the right
palm facing the floor, fingers pointing forwards;
the left arm lies on the left side of the trunk. - Bend your right knee 90° so that it remains
underneath the left knee and the lower leg is
pointing backwards. - With an exhalation lift your pelvis so that the
left leg, left hip, and left side of the trunk are in
a line (Figure 6.20). - Hold for 3–5 breaths.
- With an exhalation bring the right hip back onto
the floor; stay there for 1–2 breaths. - Perform points 4–6 once or twice.
- Lie on your right side; adjust your right arm so
that the head can rest on it. - Turn on your left side and repeat points 2–8.
- To finish bend both knees, push yourself up
with your hands from the floor and sit cross-
legged or with straight legs for a few breaths.
Stronger variation
For more strength and balance work, you can add
the variation shown in Figure 6.21:Figure 6.18Figure 6.19Figure 6.20