Spine Flexion Flexibility Exercise



Benefits

The spine flexion flexibility and stretching exercise will loosen your spine and thigh muscles, and strengthen your abdominal muscles. It may also help relieve lower back tension. If you have lower back problems, start this exercise with your knees bent and your feet flat on the floor several inches apart.

Since this exercise flexes both the vertebral column and thigh, you will also be strengthening the following muscles:

  • External abdominal oblique
  • Internal abdominal oblique
  • Rectus abdominis
  • Illiopsoas
  • Sartorius
  • Rectus femoris
  • Pectineus
  • Abductor longus
  • and the tensor fasciae latae

Workout Procedure - Single Leg

  1. Lie on your back with your arms at your sides and legs together.
  2. Tighten your stomach muscles.
  3. Bend your right knee and grasp your right shin with both hands.
  4. While keeping your left leg flat on the floor, pull your right knee as close as possible to your chest, and lift your forehead up toward your right knee.
  5. Hold this position for 30 to 60 seconds as you breathe deeply.
  6. Return to the starting position.
  7. Repeat this exercise with the left leg.
  8. Repeat this exercise 1 to 3 times on each side while alternating sides.
  9. You can perform this flexibility workout once or twice a day.
  10. Workout Procedure - Double Leg

    1. Lie on your back with your knees bent and your feet flat on the floor.
    2. Tighten your stomach muscles.
    3. Bend both knees and grasp both shins with both hands.
    4. Pull both knees as close as possible to your chest, and lift your forehead up toward your knees.
    5. Hold this position for 30 to 60 seconds as you breathe deeply.
    6. Return to the starting position.
    7. Repeat this exercise 1 to 3 times.
    8. You can perform this flexibility workout once or twice a day.
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