We’ve already discussed the benefits and conditions for which lumbar flexion is appropriate. Now, we’ll discuss how to do this exercise correctly
How to do the exercises
- You must locate a suitable place to lay down on your back for the supine low-back flexion exercise. It must be flat enough that you feel supported and comfortable. However, if you don’t have any other options, you can do the lumbar flexion exercises on a bed.
- This exercise is done by lying down in a supine position.
- Now, bend your knees and place your feet flat on the ground.
- Slowly raise your knees towards your chest, then grab your knees with one hand.
- You can grab your thighs if you feel any pressure or pain in your knees.
- For 3 seconds, gently bring your knees to your chest.
- Slowly return to your starting position.
- Do this 10 times
- During this exercise, be sure to keep an eye on the centralization of symptoms
- If you feel your symptoms are getting worse, you should immediately stop lumbar flexion. This is not good for your body or for you.
Low Back Flexion Exercises: Progression
Once you are comfortable with the supine low-back flexion exercises, it’s time to move on to more challenging exercises. The progression of exercises includes several steps, like
- In a sitting position, lumbar flexion
- This is how it should be done: Sit in a chair with your knees bent and your feet flat on the ground. Then, lean forward and bend your lower back.
- Hold this position for at most 2-3 seconds.
- Reverse the process and return to your starting position. Repeat this 10 times.
Standing lumbar flexion
- To perform standing lumbar flexion, stand with your feet shoulder-width apart. Then, bend forward slowly.
- Try to reach your feet as far down as possible with your hands. But don’t push your limits.
- You should hold this position for approximately 2 to 3 seconds before returning to your starting position.
- Do this 10 times
