Strengthen Your Core and Relieve Back Pain
Strengthening your core muscles is essential for improving your posture and relieving back pain.
These ball exercises are a great way to get started. By incorporating them into your routine, you can help activate your core muscles and improve your overall fitness.
Adductor Bridges: Lie on your back with your feet flat on the floor and a ball between your knees. Squeeze the ball and lift your hips up towards the ceiling. Hold for 2-3 seconds before lowering back down.
Curl Up With Knee Extension: Lie on your back with your knees bent. Press the ball against your thighs. Lift your shoulders off the ground and extend your knees while rolling the ball towards your ankles.
Feedback Side Plank: Start in a side plank position with your forearm on the ground and a ball under your top hip. Use the ball as feedback to keep your hips elevated. Hold for 30 seconds to 1 minute and repeat on the other side.
Rocking Plank: Start in a plank position with your forearms on the ground and a ball under your abdomen. Rock forward and back, using your core muscles to control the movement.
Swan: Lie prone with arms extended and hands on the ball. Lift your chest as you roll the ball towards you. Pause for an inhale before exhaling and lowering to the start position.
By incorporating these exercises into your routine, you can help activate your core muscles, strengthen your lower back, and improve your posture.
*This is not medical advice. If you have undiagnosed pain or are new to exercise, always consult a healthcare professional before starting this or any new program.*
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