These exercises can be performed in the comfort of your own home and can improve the effectiveness of your spinal correction by as much as 30-40%.
This enhances the treatment process and helps maintain healing benefits, as well as reducing the likelihood of future problems.
The position is different from the previous 3 exercises and is designed to help those with sciatic pain. Instead of lying on your back, this time you lie on your stomach. Put your hands on your side. Now, slowly raise your head and chest from the floor. Try to hold for about 4-5 seconds, and then go back to your original position. Okay, take a rest for a while and repeat this again for about 7-10 times. If you feel better, you could proceed to the next stage. If the pain increases, stop the exercise.
This is what you do next. Lie on your stomach with a pillow under the chest. Just relax there for about 10 minutes. When you do this, you are actually lifting your upper back with the help of the pillow. Now, using your hand, push on the floor and slowly raise your head and upper back from the pillow. Do this several times. Don't continue if the back pain increases.
