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

4. Knee-to-Chest Stretch

The knee-to-chest stretch is excellent for relaxing the lower back and hips, which can be especially beneficial after prolonged periods of sitting.

How to Do It:

1. Start Position: Lie on your back with your knees bent and feet flat on the floor.
2. Bring Knee to Chest: Bring one knee up to your chest, keeping the other foot flat on the floor.
3. Hold: Hold this position for 15-30 seconds, then switch legs.
4. Repetition: Repeat this stretch 2-3 times per leg.

Benefícios:

• Stretches the lower back and hips
• Reduces tension and improves flexibility
• Can help alleviate sciatica pain

Variations:

• Double Knee-to-Chest Stretch: Bring both knees to your chest simultaneously for a more intense stretch.