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MID & LOW BACK<br />
Stretching and Strengthening<br />
Modified Push Up<br />
Lie face down with your elbows bent<br />
as if beginning a standard push up.<br />
Slowly push your body off the<br />
floor.Your waist, hips and legs remain<br />
<strong>to</strong>uching the floor although this<br />
maybe difficult for some.<br />
Hold for 10 seconds and release.<br />
Feel a gentle stretch in your abdomen.<br />
Alternate Leg and Arm Lifts<br />
Lie face down on the floor. Extend<br />
your arms above your head. Lift one<br />
arm and the opposite leg. Hold for<br />
10 seconds and release. Repeat using<br />
the opposite arm and leg.<br />
Always follow this exercise with<br />
corresponding stretches of your<br />
low back, hips and but<strong>to</strong>cks.<br />
Bridging<br />
Lie on your back with knees bent<br />
and arms at the sides of your body.<br />
Elevate your hips and but<strong>to</strong>cks slightly,<br />
keeping the small of the back <strong>to</strong>uching<br />
the floor. Hold for 15 seconds and<br />
slowly release.<br />
Deliberately tighten your s<strong>to</strong>mach<br />
muscles, and slowly elevate your hips.<br />
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