Lower Back Workout 2 PRESENTED TO YOU BY

Lower Back Workout 2 PRESENTED TO YOU BY GEN-FIT This Workout focuses on reliefing pressure, stress, and pain from the lower back. It works in cooperation with hip stretches because the movements of the lwoer back depend on the hip and the other way around. In case you are not able to perfrom certain exercises, stop the workout and focus on pain reliefing methods. The most efective methods are Ice Massage and the `RICE´ method.

Bridge Perform this exercise 3 times for 60 seconds. Rest in between for up to 45 seconds. This exercise is for core stability and improving muscle strength of the hamstring, gluteus, and lower back. If you want to learn more about the exercise, check out the book ´Body-Balance`

Hip Flexor Stretch This exercise improves the flexibility of the front of the hip and reliefs pressure from the knee. It releifs pressure from the lower back because it gives greater range of motioon to the hip. Make sure you perform the exercise with something soft under your knee. Hold the position twice for 45 seconds each leg. Rest in between for up to 30 seconds. If you want to learn more about this exercise, check out the book `Body-Balance

Pigeon pose gluteal stretch This exercise improves hip flexibility. Hence, it takes pressure from the lower back. Perform this exercise twice each leg for 45 seconds. Rest in between for up to 30 seconds. If you want to leran more about this exercise, check out the book `Body-Balance

Piriformis Stretch Perform this exercise twice each leg for 45 seconds. Rest in between for up to 30 secopnds. This exercise inceases flexibbility of the hip and the leg. Hence, it reliefs pressure from the lower spine. If you want to learn more about this exercise, check out the book `Body-Balance

Abductor Stretch Perform this exercise twice each leg for 45 seconds. Rest in between for up to 30 seconds. This exercise increases the flexibility of the back and the outside of the thigh. It also reliefs pressure from the lower back. If you want to learn more about the exercise, check out the book `Body-Balance´

Short Adductor Stretch Perform this exercise twice for 45 seconds. Rest in between for up to 30 seconds. This exercise focuses on stretching the adductors (inside of the thigh). Maintaining an upright body and leaning slightly forward creates the additional lower back strtech. If you want to learn more about this exercise, check out the book `Body -Balance´

Standing Lower Back Stretch This exercise directly stretches and takes pressure away from the lower back. Perfrom this exercise twice for 30 to 45 seconds. Rest in between for up to 30 seconds. If you want to learn more about the exercise, check out the book `Body-Balance

Prayer Pose Stretch This exercise stretches the lower back and the hip to relief pressure from the lower spine. Perform this exercise twice for 30 to 45 seconds. T´Rest in between for up to 30 seconds. If you want to learn more about this exercise, check out the book `Body-Balance´

Scorpion Stretch This exercise stretches the lower back and is helpful in quick pain relief. Perfrom this exercise twice for 30 seconds. Rest in between for up to 20 seconds. If you want to learn more about this exercise, check out the book `Body-Balance´

Bird/Dog Activation Stretch This execise activates the muscles around the spine. It also stretches the core muscles. Perform this exercise twice each side for 30 seconds. Rest in between for up to 20 seconds. If you want to learn more about this exercise, check out the book `Body-Balance´

Reclined Spinal Twist This exercise takes pressure from the lower spine. It is a great exercise for quick pain relief. It also stertches the lower back. Perform this exercise twice for 30 seconds. Rest in between for up to 30 seconds. If you want to learn more about this exercise, check out the book `Body-Balance´