Your checklists (
0
)
AI Checklist Generator
From the makers of
Manifestly Checklists
Sign in
Email address
Email me a magic link
Home
> lower back exercise
lower back exercise
Warm-Up Exercises
Start with gentle walking for 5-10 minutes to increase blood flow.
Perform dynamic stretches such as leg swings and torso twists.
Engage in light mobility exercises for the hips and lower back.
Strengthening Exercises
Do pelvic tilts to activate the core muscles.
Perform bridges to strengthen the glutes and lower back.
Incorporate bird-dogs to enhance stability and coordination.
Include planks to build core strength.
Flexibility Exercises
Stretch the hamstrings with seated or standing stretches.
Perform the cat-cow stretch to improve spinal flexibility.
Include the child's pose for lower back relief.
Finish with a gentle spinal twist while seated or lying down.
Cool Down
Walk for a few minutes to gradually lower your heart rate.
Repeat gentle stretches from the flexibility section.
Focus on deep breathing to relax and release tension.
Safety Tips
Listen to your body and avoid any movements that cause pain.
Consult a healthcare professional before starting a new exercise program.
Gradually increase intensity and duration of exercises over time.
Ensure proper form to prevent injury.
Download CSV
Download JSON
Download Markdown
Use in Manifestly
Use in Manifestly