![]() ![]() Make sure you lift as high as you can without arching your lower back. Now, lift your buttocks off the floor, by pushing off with your heels. Keep your lower ribs down, by engaging the abdominal muscles. For this, lie down on your back keeping your knees bent. Do 20 repetition on each leg.īridge Pose: This is another effective exercise to correct an arched back. Hold this for at least 5 seconds and then alternate the legs. Make sure not to arch your back and also do not rotate or bend forward. Keep your lower ribs down, by engaging your abdominal muscles. Standing Kick Back: This exercise requires you to stand upright and extend your leg backwards, until you feel your gluteals contract firmly. So, you need to perform some exercises to strengthen the glute muscles. If your buttock muscles are not doing their right job, the lower back tends to take over and thus results in an arched back. It is also essential for you to strengthen the glute muscles or activate the glute muscles in order to correct arched back. Hold this position for 60 seconds and then alternate the sides. Intend to feel a stretch on the side of your body to the lower back. You can reach your arm over, so as to emphasize the stretch. For doing this, you need to stand with your feet, shoulder width apart and bend all the way to one side. Lat Stretch: Lat stretch is yet aother effective exercise to correct arched back. Here, you need to hold the stretch for at least 60 seconds and repeat this at least 3-5 times on each side. You need to assume a deep lunge position, tuck your tailbone underneath you, remain upright and make sure that you feel the stretch in the front of your hip of the back leg. Hip Flexor Stretch: Hip flexor stretch is another stretch that you can do to correct arched back. Take deep breaths in and out, and do this for at least 60 seconds. You need to aim to feel a stretch in your lower back. Prayer Pose: This is a stretching exercise which requires you to kneel on the floor and spread and reach your hands as far in front of you as possible and sit back into your hips. NOTE: Do, not hold your breaths while you perform this exercise. Then, return back to the starting position and alternate opposite arms and legs. Make a note to lower as far as you can, whilst maintaining your lower back completely flat on the ground. Slowly, lower your left leg and right arm towards the ground. For doing this, keep your knees and hip bent at 90 degrees and feet off the floor, and arms straight up in the air. Alternate Arm/ Leg Drop: This is another variation of the dead bug exercise which you can try for strengthening your abdominal muscles and correcting arched back.Then, return back to the normal or starting position and alternate the legs. Make sure you lower the left leg as far as you can, whilst maintaining the lower back completely flat on the ground. Keep your right knee bent towards your chest and slowly lower your left leg towards the ground. Make sure you keep both your knees bent throughout the movement. For doing this, lie on your back with your hip and knee bent at 90 degrees and feet off the floor. Leg Drop(Bent Knee): This is one variation of the dead bug exercise.You must keep in mind that while performing this exercise, there should be no tension in the lower back, you need to keep your lower back completely flat against the floor, your chest should not flare out, and remember to engage the core and abdominal muscles throughout all movements.There could be few variations of this exercise, which you can try. Do 10 repetitions, on each side and take a break.ĭead Bug Exercise: This is a wonderful exercise you can do to engage your abdominal wall, so as to keep your spine in neutral. Hold this position for about 10 seconds, before lowering your extremities back to the ground and repeating the same with the alternate arm and leg. Then, lift and straighten one arm in front of you and take the opposite leg behind you without allowing your pelvis to tilt. For performing this exercise, get onto your hands and knees and flatten the lower back by engaging your abdominal muscles. Do 2-3 sets of this exercise, if possible.īird Dog: Bird dog is one more thing you can perform to strengthen your abdominals which would also help you correct arched back. Take rest, after completing 10 repetitions with each leg. ![]() Hold this tilt and then slowly alternate marching each leg up and back down again. Then, tilt your pelvis backwards as you flatten your lower back against the ground. For this, lie on your back with your knees bent and feet on the floor. Braced Marching: This is one more way to correct the arched back by strengthening your abdominals. ![]()
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