Exercises to strengthen the back

Swimming

1. Lie face down with your arms and legs outstretched.
2. Raise right arm - left leg and lower
3. Raise left arm – right leg and lower
4. Repeat

Stretching limbs in a quadrupedal position

1. Kneel on all fours with your palms flat on the floor.
2. Lift and extend your right arm and left leg so that your body rests on opposite ends.
3. Hold this pose for three to five seconds and return to the starting position
4. Repeat with the opposite arm and leg
5. Repeat

Back stretch

1. Get on all fours with your hands in line with your shoulders
2. Slowly arch your spine up, hold for two to three seconds, then lower to the floor
3. Repeat

Bridges

1. Lie on your back on a mat and bend and press your legs. Your arms should remain at the side of your body.
2. Slowly raise your pelvis until your back is completely off the floor, so you're resting on your shoulders, arms, and legs.
3. Lower slowly

Board

1. Lie face down and support yourself on your elbows and feet
2. Stay in this position for 30 seconds
3. Repeat