Bends when sitting
This is an exercise that helps maintain the correct lower back posture when bowing forward, a regular movement that appears in daily activities such as picking things up on the floor. Performing the correct technique will help reduce pressure on the spine and protect the lower back.
Sit straight on a sturdy chair, 2 legs flat on the floor. Crouch your arms in front of your chest. Keep your spine straight, chest open and slowly bend forward from your hip joint.
Only bend to the point of still keeping the lower back straight, not letting the back curve.
Sit down and stand up
This exercise helps strengthen the entire posterior muscle chain, including the buttocks, hind thighs, and lower back. This is also an exercise commonly used by physical therapists to assess the mobility and maintain independence of the elderly.
Sit on a sturdy chair, 2 legs hip-width apart and place firmly on the floor. Crouch your arms in front of your chest or straighten your arms to balance.
Slightly tilt forward from the hip joint. Use force from the heel, tighten the buttock muscles to stand completely upright. Slowly sit down, control movement for about 3 seconds. Perform 10-15 times.
