腰背保健操

Wall Squat

·         Stand with your back against the wall.

·         Place your legs shoulder-width apart.

·         Slide down to a seated position, keeping your abdominal muscles tight.

·         Hold for five seconds, then slide back up.

Side Leg Lift

·         Lie on your side.

·         Lift your top leg approximately 10 inch away from the bottom leg.

·         Repeat this 10 time and try to complete three sets slowly with control.

 

Backward Bend

·         Stand straight up with your feet shoulder-width apart and hands on your hips.

·         Gently bend your upper body backwards, using your hands to support your back.

·         Then, slowly return to a standing position.