Basic Low Back Mobility Exercises (Seated)
#1– Hands Pressed on Knees (Abdominal Tension)
-Place both hands palm down on your knees. Press hands against knees towards the floor. Focus on using your abdominal (tummy) muscles. Hold for 15 to 20 seconds.
#2– Hands Pulling on Knees (Back Muscles)
– Place hands over front of knee and pull back towards your body. Focus on using the muscles in your back. Hold for 15 to 20 seconds.
#3– Forward Flexion
-Place both hands on knees and bend forward at the waist. Try to touch your chest to your legs. Hold for 15 to 20 seconds.
#4– Back Extension
– Place hands on hips, roll hips and tummy forward and look up at the ceiling. Hold for 15 to 20 seconds.
– Place both hands on the outer part of one leg and use the arms to help rotate or turn you trunk to that side. Repeat on both sides. Hold for 15 to 20 seconds.
#6– Side Bending
– Place both hands on your hips and lean side to side. Move back and forth several times in each direction for 20 to 30 seconds. Advanced—Lift the arm over your head as you lean from side to side as shown.