Dr Adriaan Liebenberg My Spine Explained | Page 76

My Spine Explained
Warm up exercises
Lie flat on your back and bend your knees to a 90-degree angle. Stretch your
arms out at your side and begin to swing your legs to your left. Proceed to
move them as close to the ground or as far as you can manage without pain.
Bring them back up and proceed to the other side. Remember to not lift your
shoulders off the ground when your knees go down. Repeat this exercise 10
times on each side, holding for 2 seconds with each time.
Lie flat on your back and bend your knees to a 90-degree angle. Once in this
position, place your hands near your hips to feel your stomach muscles. You
will notice an arch in your lower back. Proceed to flatten your back into the
ground and hold that position for 5 seconds. You will feel your stomach mus-
cles contract. Repeat this exercise 10 times.
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