- 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
4. Maintaining the neutral lumbopelvic position,
lift your pelvis as you exhale, contracting the
buttock muscles.
5. With an exhalation bring your right knee
towards your chest, then straighten the leg
vertically; the foot is in dorsiflexion, slightly
relaxed (Figure 6.35).
6. Hold for 1–3 breaths, then bring the right leg
back to the starting position (point 4).
7. Repeat points 5 and 6 for the left leg.
8. While coming down with an exhalation, feel
your lumbar spine coming to the floor like a
necklace one pearl after another.
9. Perform points 4–8 3–5 times.
10. After the last go lie on your back for a few
breaths and feel the relaxation in your lumbar
and abdominal area; knees either bent or
straight.
Figure 6.35
jacob rumans
(Jacob Rumans)
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