How to perform lumbar flexion excercises

We have already discussed the benefits of lumbar flexion exercise and the condition for which it is suitable now we will discuss that how to perform this exercise appropriately
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How to Perform the Exercises

• For performing the supine  low back flexion exercise you must find an appropriate place to lie down on your back the place must be completely flat and supportive and it must be padded enough to offer you some comfort performing the lumbar flexion exercises on bed is not recommended but you can perform in if you are left with no alternatives
•  For Performing this exercise lie down in the supine position
• Now bend your both knees up and put your feet flat on the ground
• Slowly bring both knees up towards your chest and grab your knees with your hand
• If you feel pressure on grabbing your knees or any pain you can grab your thighs
• The gently pull your knees close to your chest and hold this position for 3 seconds
• Now slowly return back to the starting position
• Perform this exercise 10 time
• Remember to monitor the centralisation of symptoms while you perform this exercise
• If you feel that your symptoms worsens you must stop and immediately seek advice from a health Care professional continue to perform lumbar flexion if your pain is worsening is not a good idea and a good thing for your body as well

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Progression of Low Back Flexion Exercises

Once you become stable with the supine low back flexion exercises it is time to progress with more advanced exercises the progression of exercises include several steps such as

• Lumbar flexion in a sitting position
• For performing this sit in a chair with your knees open and your feet on the floor and lean forward bending your lower back
• Now reach your hands down towards the floor between your knees and hold this position for at least 2-3 seconds
• Return to the starting position and repeat this exercise for 10 times

Standing lumbar flexion

• For performing standing lumbar flexion stand with your feet about shoulder width apart and bend forward slowly
• Now with your hands try  to reach down towards your feet as far as possible but don’t push yourself above the limits
• Hold this position for 2 to 3 seconds and then return to the starting position
• Perform this exercise 10 times

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Performing exercises in the prone position can help you to strengthen your back muscles and increase flexibility of your back exercises such as the cobra yoga pose already discuss is the best example of this function chest press ups are also a great way to strengthen the back muscles you can also strengthen your hamstring muscles with several exercises in the prone position strong hamstring muscles will help to to prevent a condition known as the interior tilt condition in which your pelvis is tilted forward
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