Pm daily exercises to flatten the back and muscles and strengthen
Try to make the practice for five minutes as part of your daily routine, but in the case had already suffered from a back injury, or you have other health problems Katrqq bones do consult a doctor first:
1 - Lift the knee to shoulder:
- Stretch on your back on a hard surface, and bent your knees and keep your feet flat-bed.
- Pull your knees to your chest with both hands.
- Keep your circumstances and from 15 to 30 seconds then go back to the status of the beginning.
- Repeat the exercise the following leg.
- And then compiled with each leg three or four times.
((See photo below for clarification))
2 - Exercise of the Holy:
- Sit on a chair, then start slowly bend toward the ground until you feel a slight spillover of your back muscles.
- Keep your circumstances and from 15 to 30 seconds.
- And then repeat the exercise 3 or 4 times.
((See photo below for clarification))
3 - Exercise Cat:
The first step
- Genuflect on your knees and hands.
- Then let your back and your tummy Itdlian slowly to the ground.
((See photo below for clarification))
The second step
- Arch your back slowly towards the top
- Repeat the exercise several times
((See photo be
4 - pressure on the scapula:
- Sit straight back on a chair.
- Keep your chin down and your shoulders low.
- Feather shoulder bones to each other and the people of the upper part of your back.
- Keep the Dotaik for a few seconds then go back to starting position.
- Repeat the exercise several times.
((See photo below for clarification))
5 - half the exercise sitting:
- Stretch on your back on a hard surface and your knees bent and keep your feet flat-bed.
- Lift your arms forward, trying to touch your knees with your hands until Azmta shoulder high from the ground, do not hold your knees.
- Keep your circumstances and for a few seconds then go back slowly to the starting position.
- Repeat the exercise several times.
((See photo below for clarification))
6 - Raise the legs:
The first step
- Stretch on your stomach on a hard surface and putting a pillow under the hips and the lower part of your abdomen.
- Ethan your knees and lift your leg slightly from the surface.
- Keep this position for five seconds and then repeat the exercise several times
((See photo below for clarification))
The second step
- The people of your leg and then repeat the same exercise.
- Elevate your legs a bit to five seconds, then repeat the exercise several times
((See photo below for clarification)) 
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