Spine lumbar and sacral

Purpose:
To stretch back muscles in the lumbar area.

Starting position:
Take the hands-and-knees position, lower your head .

Exercise:
Sit on your heels but don't take your hands off the ground.

Repetitions: 10

Effects:
Beneficial corrective effect on lumbar and sacral spine curves; the exercise reduces lateralization and fights pain by increasing disc spaces in the lumbar spine.

Purpose:
To stretch back muscles and strengthen the straight muscle of abdomen.

Starting position:
Take the hands-and-knees position, lower your head .

Exercise:
Draw the right and the left knee to your chin alternatively.

Repetitions: 10

Effects:
Beneficial corrective effect on the lumbar and sacral spine curves; the exercise reduces lateralization and fights pain by increasing disc spaces in the lumbar spine. Strengthening the straight muscle of abdomen.

Purpose:
To stretch back muscles and strengthen oblique abdominals.

Starting position:
Take the hands-and-knees position, lower your head .

Exercise:
Sit on the right and left buttock but don't take your hands off the ground.

Repetitions: 10

Effects:
Here, we achieve additional increase in the mobility of the lower spine by rotating the torso.

Purpose:
To strengthen abdominals.

Starting position:
Lie back, bend your legs in hips and knees, lay your hands along the torso, and put a medicine ball (3 kg) between your feet.

Exercise:
Draw your knees to your chin while lifting your head off the ground.

Repetitions: 10

Effects:
Significant increase in the strength of the straight abdominal muscle, lumbar muscles, and thig

Purpose:
To strengthen abdominals and hip extensors.

Starting position:
Lie back, bend your legs in hips and knees, put your feet on the ground, and load the front abdominal wall with a 2-kg bag.

Exercise:
Raise your hips.

Repetitions: 10

Effects:
Hip extensors are strengthened; the load on the front abdominal wall engages them in the exercise and does not let the adverse increase of the lordosis in the lumbar spine.

Purpose:
To strengthen the straight and oblique abdominals.

Starting position:
Lie back, bend your legs in hips and knees, lay your hands along the torso, and take dumb-bells (2 kg).

Exercise:
Bend the upper part of your body and draw it to the right and left knee alternatively.

Repetitions: 10

Effects:
Oblique abdominals are strengthened, what improves the stabilisation of the torso in the lumbar and thoracic area.