Lutando com dor nas costas? Estes 10 exercícios simples podem ajudar!

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.

Benefícios:

• 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.