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3. Pelvic Tilts

Pelvic tilts are an effective way to strengthen the lower back and improve the flexibility of the spine.

How to Do It:

1. Start Position: Lie on your back with your knees bent and feet flat on the floor.
2. Tighten Abdominals: Tighten your abdominal muscles and push your lower back into the floor.
3. Tilt Pelvis: Hold this position for a few seconds, then relax.
4. Repetition: Repeat this movement 10-15 times.

فوائد:

• Strengthens the lower back and abdominal muscles
• Improves spinal flexibility and alignment
• Reduces lower back pain

Variations:

• Standing Pelvic Tilt: Perform the same movement while standing with your back against a wall for added support.