Dr. Ted Sim has launched a series of YouTube videos to help people struggling with back pain regain their strength and relief. Discover the full set video on his channel at ChiropracTED.
In This Exercise Video:
1. Lumbar Prone Extension This exercise will help restore the natural curve in your lower back. It’s also known as lying face down in extension. Lie down on your stomach. Prop yourself up on your forearms with your shoulders above your elbows. Hold for 30 seconds. Lower your upper body. Repeat up to three times.
2. COBRA- Lumbar Prone Extension- PRESS UPS Lie down on your stomach. Place your hands under your shoulders. Slowly straighten your arms to lift your upper body. Hold for 5 seconds. Return to starting position. Complete 3 sets with 10 reps, holding each rep for 5 seconds.
3. Standing Lumbar Extension The standing extension helps the backward bending motion of your lower back. It’s also convenient to do since you don’t have to lie on the floor. Stand up straight. Place your hands on the small of your back. Bend backward as far as possible, keeping your knees straight. Hold for 2 seconds. Return to the starting position. Complete 3 sets with 10 repetitions. Hold each rep for 2 seconds