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00:03
get ready for one-minute stretching
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exercises to reduce back pain you know
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spending hours sitting and working on
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the computer or simply binge watching
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your favorite TV show as you can imagine
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may be fun but it doesn't do your body
00:20
any good what really gets the short end
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of the stick here is your back and
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living with back pain is a nightmare
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bright side is presenting you with a
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quick workout consisting of simple
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one-minute exercises that will work
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wonders for your back are you ready to
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try them out come on you can do it there
00:40
you go
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eight it's not only good for your back
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exercising makes you healthier more
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energized and maybe even more
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self-confident I know it works for me
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and stretching exercises are good for
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relaxing muscle tension and making you
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more flexible exercise number one lie on
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your back with your arms spread out to
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the sides and your knees bet yeah just
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like that
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now move both your knees to one side
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while turning your head to the other
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keep in mind that your shoulders
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shouldn't move stay in this position for
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about 10 seconds and then repeat the
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same thing for the other side come on
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let's get to it our time starts now this
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particular exercise is great for back
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pain because it strengthens and
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stretches the muscles of your back plus
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bonus it works your abs too by the way
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how are you doing over there
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if you feel a little stretching in your
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lower back don't worry that's just a
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sign that you're doing the exercise
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right let's do it one more time and well
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done now are you ready for your next
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exercise at no matter here it comes
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exercise number two lie on your back
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with your legs flat on the floor turn
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your hips to bring your right knee up
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and across your left side keep that left
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leg straight though bring your knee up
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until you can touch your right foot on
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your left knee now at the same time turn
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your head to the right without moving
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your shoulders repeat the same thing
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with your left knee
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I know it sounds really complicated left
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right what where but once you get the
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hang of it it's really easy let's go
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this exercise gives your back a good
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stretch while taking care of those
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abdominal muscles - just don't rush it
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do it at a pace that feels comfortable
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only 30 more seconds to go 3 2 1
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nice you're definitely ready for our
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next exercise exercise number 3 lie on
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your back and lift your legs about 6
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inches off the floor put your hands
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behind your head now you're under arrest
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just kidding and lift your shoulders off
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the floor now the next steps will all
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need to happen simultaneously
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so listen up bring your right knee up
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turn your torso to the right and touch
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your right knee with your left elbow
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nah-ha then return to the initial
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position and repeat the same thing for
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your left knee
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alright enough words more action
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one-minute starts now
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[Music]
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try to do the exercise without stopping
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lowering your legs or putting your
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shoulders back on the floor this is
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awesome for your back and you'll
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definitely feel the burn in your abs
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you're doing great we're almost done and
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rest exercise for the initial position
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for this exercise is kneeling on all
05:59
fours get to know your inner feline or
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canine if you're more of a dog person
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this is called the dirty dog all right
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it's not I just made that up
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okay anyway your hands should be
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directly beneath your shoulders and
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knees below your hips then simply dip
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your spine stay in this position for
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about 15 to 30 seconds and then hunch
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your back for the next 15 to 30 seconds
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move slowly between these movements and
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go this exercise works wonders for your
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back of course and you might be seeing a
06:41
pattern here it's good for the ABS too
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again like I mentioned earlier a little
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stretch in your lower back means you're
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doing the exercise just right and times
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up exercise number five just like with
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the previous exercise get on all fours
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this time though bring your right knee
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towards your chest then kick that same
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leg out straight behind you while
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reaching your left arm out in front of
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you come back to the initial position
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and repeat the same thing with your left
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leg you have one minute to try this out
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better get to it
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hey take your time on this one if you
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hurry through it the exercise won't be
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as effective it's better to do it slowly
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but correctly you already feel your back
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stretching how about those ABS this
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stretch is perfect after a long day at
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work let's do it one more time and
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that's it for this exercise you're doing
09:00
great let's see what the next stretch
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has in store for us exercise six now lie
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on your back hands behind your head
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knees bent and feet flat on the floor
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inhale lift your shoulders and torso up
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off the floor and slowly exhale
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[Music]
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remember not to lift your hips they
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should be pressed against the ground
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stay in this position for about five
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seconds and then lower yourself back
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down nice and easy right let's do it
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[Music]
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this exercise is a must-have
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not only for your back but can you guess
09:51
it for your abs too if you do it
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regularly you'll carve out the ABS of
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your dreams and properly stretch your
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back a little tension in your abdominals
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is totally fine it means the exercise is
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working no pain no gain right and stop
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how are you feeling
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props to you for coming this far and the
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final exercise awaits exercise seven lie
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down bend your knees and lift your legs
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up so that your knees are directly above
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your hips inhale and bring your right
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knee up to your chest while
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straightening your left leg out hold
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this for about five seconds and then go
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back to the initial position do the same
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thing with your left knee that's not so
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bad now is it are you ready
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times a-tickin
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again don't rush try to feel your muscle
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stretching this exercise is kind of like
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riding a bike just without the circular
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movements right you're doing great
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30 seconds ago
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three two one and that's the end of our
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workout congratulations you made it did
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you manage to get your heart rate going
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oh he definitely did remember to come
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back to this video and repeat this easy
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workout with us every day if you'll want
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to say goodbye to back pain and keep
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yourself in shape so what do you do to
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deal with back pain tell us in the
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comment section below don't forget to
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