As we get older, lower back issues are one of the most common problems we face. Sports like tennis and golf put great strain on this part of our body, and if we are to continue enjoying these games, it pays to make sure our lower backs are strong and supple.
Lower Back Extensions
Position yourself on the back extension bench in the gym. Make sure that your back and neck are straight. (Pic 1)
Put your hands behind your head (Pic 2), then slowly lower your body, bending at the waist till you’re bent at 90 degrees (Pic 3). Slower raise your body, keeping your back straight to the start position. Repeat for 10 reps, and 2-3 sets.
Pic 1Pic 2Pic 3
Floor Superman
Lie face down on the floor on an exercise mat (Pic 4) with your arms extended in front of you, and your toes extended out.
Lift your legs, arms and head as high as they can go (Pic 5), keeping your knees and elbows straight. Lower to the start position for one rep. Repeat for 10 reps, and 2-3 sets. This is a great exercise for the core as well.
