The knee crunch is a great exercise to relax your painful spine as well as help you cut down your belly fat. For this exercise you have to lie on your back. Then you need to bend your right leg at the knee. Now you need to stretch out your left leg above your head. Then gasp it with both of your hands under your knee, and then pull it toward your torso. In order for this exercise to work you need to hold this pulling motion for 30 seconds. This exercise needs to be repeated twice for both legs. Do not put much stress to your spine while you do this.
Knee bend over
For this exercise you need to lie on your back and bend your left leg at the knee. Now you need to place the lower half of your right leg crosswise over your left thigh, with your knee pointing out sideways at a right angle. Then carefully pull your left leg towards your head. You should hold this position for about 30 seconds if you can. Next thing you need to do is switch the position of your legs and repeat the exercise once again. You should be really careful while attaining the positions, a slight jerk can lead to a great difficulty ahead.
For doing this exercise you need to lie on your back. Then you need to stretch your right arm out to the side, at a right angle to your body. Next thing you need to do is stretch your left leg out so that it is straight. Then you need to try and stretch your right knee towards your left side, so that it almost touches your left hand. You should hold this position for about 20 seconds. Note that you should repeat this exercise twice for both knees. This a great exercise for your thighs especially where you can easily tone them up.
For doing this exercise you need to lie on your right side. Then you need to bend your left leg at the knee and grasp your ankle with your left hand. Then carefully pull on your ankle with your hand. This way you will tens the muscles in your left thigh. For this exercise it is important to remember that your spine should not be bent to any great extent. You need to hold this position for about 30 seconds. Finally you need to lie on your left side and repeat the exercise.
For this exercise you need to stand arms’ length from a table. Then you need to bend your upper body forward the table and slightly bend your legs at the knees, up to the point where you can touch the edge of the table with both your hands. For this exercise you need to remember that your arms need to be stretched out and your head needs to be at the level of your shoulders. You should hold this position for about ten seconds. Then you need to stand up straight and bend your body to each side, one after the other.
If you have damaged your spine and your posture these 5 exercises are a great way to get back to your active and healthy body. You can follow these 5 exercises at least twice in a day to get amazing results. Do these exercises and follow these helpful tips to bid goodbye to your painful back muscles. Along with these exercises following a proper activity plan and do not straining your work with long hour duration will greatly help. Rest your back with a back support every time you sit on a chair and work on something.