Further to my previous blog, I would like to introduce a few more exercises that can strengthen the back:

8. Stomach on the Ball

Start by positioning your chest and stomach on top of the ball, using your feet for stability and guidance. Once balanced on top of the ball, extend your arms above your head and try to touch the floor. At the same time, extend your legs and allow your trunk to sort of wrap over the ball. Go as far as you can go without pain and hold this position for 30 seconds. Aim to do this five to 10 times on a daily basis. Remember to breathe in and out deeply while stretching.

We also can do pelvic isolation that goods for our pelvic bone movement that are join through the spine bo

ne. What we can do in this exercise?  First we can do:

i. Rock back and forth

Sit on the exercise ball with arms to the sides or on hips. Slowly do a pelvic tilt, pulling stomach muscles in and moving hips slightly toward the front to flatten the small of the back (to reduce lordosis). Return to the neutral position on the exercise ball. Arch small of the back slightly and move hips slightly toward the back. Return to neutral position on the exercise ball. When comfortable with these movements on the exercise ball, do them continuously back and forth for 10 repetitions.

ii. Rock side and side

Sit on the exercise ball with arms to the sides or on hips. Slowly shift weight slightly to the right. Return to the neutral position. Slowly shift weight to the left .Return to neutral position on the exercise ball. When comfortable with these movements, do them continuously side to side for 10 repetitions.

ii. Circle