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Reduce back pain or strengthen your muscles with 3 simple exercises

Here are a few simple but effective exercises you can easily perform at home whether you want to reduce  back pain or strengthen your muscles. Follow our guidance and enjoy.

1. Shoulder Bridge

Start with lying on your back with arms by your side, palms facing down. Bend your knees and place your feet hip-distance apart. Inhale, and as you exhale squeeze your glutes and contract your abdominals as you lift your hips up until they are aligned with your knees. Hold for 15 seconds and remember to keep your abdominals and glutes activated. Return to the starting position and repeat 5 times.

Benefits: Strengthens glutes, hamstrings and core.

2. Superman

Start by lying on your stomach andextend your arms and legs along the mat. Inhale, and as you exhale activate your abdominals as you lift one leg away from the mat along with the opposite arm. The opposite arm and leg should stay flat on the mat. The idea is to lengthen your spine. Complete 6 to 8 repetitions while alternating arms and legs.
Benefits: Strengthens and mobilizes the upper back. Additionally, also improves lumbopelvic stability

3. Child’s Pose


Start this position with your legs open hip-wide. Kneel on the mat and sit back on your heels. Slowly move to a position where your forehead is touching the mat, shoulders need to be relaxed while your arms are by your hips, palms facing up. Maintain this position for 1 to 3 minutes as you deeply inhale-exhale.
Benefits: Relaxes the back and releases stress.


Motion Ladies Fitness Center

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