Strengthen Abs & Stretch Low Back

Strengthen Abs & Stretch Low Back

Strengthen the abdominals There are many ab exercises.  The basic crunch has you lay on your back.  Your feet should be on the floor with the knees bent; this should help to rotate your pelvis so the low back 'gap' disappears into the floor.  The hands can touch (not grasp) behind the neck.  Contract the abs to bring the shoulders off the floor focusing on the abs working.  Look up as you do this, not at your knees.  Stretch the Low Back This is a stretch done well on the floor, facing up.  You start with bringing one knee into the chest; place your hands under the knee joint (not on top of it).  After about 10 seconds switch legs, than 10 more seconds bring both legs into the chest.  If you would like to increase the stretch further into the entire spine; bring your head up to tuck into your knees.