Published:
March 21, 2022
Does your back feel a little stiff and sore in the morning or after you sit in one place for a while? These 5 exercises developed by our Community Health team can help. And the best part? They can be done at home and only take about 10 minutes to complete.
Please note: If you have major back issues, this program would not be appropriate. And always talk with your doctor before beginning any exercise regimen.
Hip Flexor Stretch
Stand next to a chair (in case you lose your balance). Place one foot back on a different chair or the edge of the sofa. Standing up tall, bring your knees together and squat down until you feel a slight stretching. Hold each one for 15 to 20 seconds, and repeat twice on each side.
Hamstring Stretch
Using a towel, pull back until you feel a little pull on the back of your leg. It should not be painful. Hold each stretch for 20 to 30 seconds, and repeat twice on each side.
Lower Abs
Perform a pelvic tilt, keeping your back flat on the ground. Bring your knees to your chest and slowly lower your feet toward the ground (not letting your feet actually hit the ground). Pause and bring your feet back up.
Hip Bridging
Put your right ankle on your left knee. Boost up your hips as high as you can get them. Hold for 4 to 5, seconds and lower your hips. Repeat 12 times, and do two sets on each side.
Crunches with a Towel
Use the towel to support your head, not pull on your neck. Make your stomach tight, and lift your shoulders straight up off the mat (not rolling up, like a sit-up), and lower them back down. Again, don’t pull on your head to complete the crunches.
