The bridge exercise strengthens your gluteus and hamstring muscles that assist the back of your hips. Some individuals with low again ache may have a tough time performing the bridge and may need to dial again the problem a bit. Your toes needs to be flat on the pedals, and your knees should have a slight bend when the pedal is at its lowest point. 1. Lie on your back together with your ft flat and both knees bent. 1. Lie in your back with one knee bent and one knee straight. 1. Lie in your facet. 2. The facet that you simply want to stretch must be on top. 5. Repeat three times for each facet. 6. Repeat thrice. 6. Repeat this stretch 3 times. 5. Hold this position for three seconds. 4. Hold the position for 60 seconds. 3. Hold the place for 3 seconds. 4. Hold the stretch for 60 seconds. 2. Lift one leg about 12 inches and hold it out in front of you. 3. Slowly raise your buttocks by urgent your heels down into the ground. 2. Straighten out one knee and hold it in the air prior to lifting your buttocks up off the ground.
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