1. Prone Full Body Extension:
This is for your back, particularly the lower back. Lie face down on the floor with your arms straight above your head and palms touching the floor. Take a breath, engage your back muscles and keeping the knees and elbows straight, breathe out and raise your arms and legs above the floor. When in the position, the weight of the body should be on the lower abdomen. Try and imprint your pelvis into the floor. Hold the position for three seconds. Slowly come down to the initial position while breathing in. Do eight to twenty raises as per your capability.
a. Dry swimming: Lie face down on the floor as for prone full body extensions. But unlike that for full body extensions, raise only the right hand and the left leg. Hold for about three seconds and then raise the left hand with the right leg. The rest of the motion and breathing pattern remains the same as for prone full body extensions.
b. Supported Back Extensions: Lie prone on the floor with your feet hooked under a bed or a heavy sofa and your hand interlocked behind your neck. Breathe out and lift your head and chest as above the floor as possible. Hold the position for about three seconds. Slowly breathe in and come down to the initial position.
c. Supported Reverse Leg Raises: Lie prone on the floor and hold the side of a bed post or the leg of a heavy sofa. Keep your legs straight and knees and feet joined. Breathe out and lift your legs above the floor as high as possible. Hold the position for about three seconds. Slowly breathe in and come back to the initial position.
Exercises For The Upper Back