Exercise for Good Posture Exercise for Good Posture and Back Careand Back Care

Curl – Up (Crunch)Curl – Up (Crunch) This exercise strengthens upper This exercise strengthens upper

abdominal muscles:abdominal muscles:1.1. Lie on back with knees bent and feet Lie on back with knees bent and feet

close to buttocks.close to buttocks.2.2. Hold hands and arms straight in front Hold hands and arms straight in front

of you and curl your head and of you and curl your head and shoulders up only until shoulder blades shoulders up only until shoulder blades leave the floorleave the floor

3.3. Slowly roll back to the starting positionSlowly roll back to the starting positionCaution:Caution: Feet should not be held while Feet should not be held while

doing a trunk curl.doing a trunk curl. Complete up to 10 repetitions.Complete up to 10 repetitions.

Double Leg Lift (Table)Double Leg Lift (Table) This exercise strengthens lower This exercise strengthens lower

back and gluteus musclesback and gluteus muscles1.1. Lie facedown on a table or bench Lie facedown on a table or bench

with a partner holding your upper with a partner holding your upper body. If you have no partner, grasp body. If you have no partner, grasp under the edge of a table.under the edge of a table.

2.2. Lift legs until legs are even with the Lift legs until legs are even with the top of the table.top of the table.

3.3. Lower to the beginning position. Lower to the beginning position. Repeat up to 10 repetitions.Repeat up to 10 repetitions. Caution: Do not lift any higher. Caution: Do not lift any higher.

You might lift one leg at a time You might lift one leg at a time until you are able to lift both until you are able to lift both legs at once.legs at once.

Trunk Lift (Table)Trunk Lift (Table)

This exercise helps strengthen your back This exercise helps strengthen your back musclesmuscles

1.1. Lie facedown on a table or bench with a Lie facedown on a table or bench with a partner holding your legs. Your upper partner holding your legs. Your upper body should hang over the edge.body should hang over the edge.

2.2. Lift your upper body until it is even with Lift your upper body until it is even with the edge of the table.the edge of the table.

3.3. Lower to the beginning position. Repeat Lower to the beginning position. Repeat up to 10 times. up to 10 times.

Caution: Do not lift any higher.Caution: Do not lift any higher.

Reverse CurlReverse Curl

This exercise develops your lower This exercise develops your lower abdominal muscles.abdominal muscles.

1.1. Lie on your back. Bend your knees, placing Lie on your back. Bend your knees, placing your feet flat on the floor. Place arms your feet flat on the floor. Place arms outside.outside.

2.2. Lift knees to your chest, raising hips off Lift knees to your chest, raising hips off the floor.the floor.

3.3. Return to the starting position.Return to the starting position.Caution: Do not lower your legs to theCaution: Do not lower your legs to the floor or hold your breath.floor or hold your breath. Complete up to 10 repetitions.Complete up to 10 repetitions.

Knee-to-ChestKnee-to-Chest

This exercise helps correct or prevent This exercise helps correct or prevent lordosis and backaches.lordosis and backaches.

1.1. Lie on your back. Band your right knee to Lie on your back. Band your right knee to your chest.your chest.

2.2. Grasp your thigh under the knee with your Grasp your thigh under the knee with your arms. Pull it down tight against your arms. Pull it down tight against your chest. Keep your left leg flat on the floor.chest. Keep your left leg flat on the floor.

3.3. Return to the beginning position. Repeat Return to the beginning position. Repeat with your left leg.with your left leg.

4.4. Pull both thighs to your chest and hag Pull both thighs to your chest and hag them. Repeat the exercise up to 10 times.them. Repeat the exercise up to 10 times.

Single Leg HangSingle Leg Hang This exercise stretches your iliopsoas This exercise stretches your iliopsoas

muscle.muscle.1.1. Lie on your back on a table. Bend knees Lie on your back on a table. Bend knees

to your chest. to your chest. 2.2. Grasp your right leg under your knee Grasp your right leg under your knee

with arms. Lower the left leg so that your with arms. Lower the left leg so that your thigh remains on the table while your thigh remains on the table while your knee and the rest of your leg hang over knee and the rest of your leg hang over the edge of the table. Have a partner the edge of the table. Have a partner push your left leg down if it comes up. push your left leg down if it comes up. Hold this position for several seconds.Hold this position for several seconds.

3.3. Return to the beginning position. Repeat Return to the beginning position. Repeat switching leg positions. Repeat 10 times switching leg positions. Repeat 10 times with each leg.with each leg.

Arm and Leg LiftArm and Leg Lift This exercise helps prevent rounded shoulders, This exercise helps prevent rounded shoulders,

sunken chest, and rounded upper back.sunken chest, and rounded upper back.1.1. Lie face down with arms stretched in front of you. Lie face down with arms stretched in front of you. 2.2. Raise right arm; then lower it. Raise left arm; Raise right arm; then lower it. Raise left arm;

then lower it. Raise both arms and lower them.then lower it. Raise both arms and lower them.3.3. Raise right leg; then lower it. Raise left leg and Raise right leg; then lower it. Raise left leg and

then lower it.then lower it.4.4. Raise right arm and right leg; lower them. Repeat Raise right arm and right leg; lower them. Repeat

with left arm and left leg.with left arm and left leg.5.5. Raise left arm and right leg, then lower them. Raise left arm and right leg, then lower them.

Raise your right arm and left leg; then lower Raise your right arm and left leg; then lower them.them.

6.6. Repeat all the steps up to 5 times.Repeat all the steps up to 5 times. Caution: Do not arch your back.Caution: Do not arch your back.