1. When you lie on your back, bend your knees and place your soles on the floor. Then contract your abdominal muscles and try to bring your waist closer to the ground.
2. While lying on your back, bend your knees and put your soles on the floor. Get support from your hands. Tighten your abdominal muscles and lift your waist. Count to five then return to normal position.
3A. While lying on your back, bend your knees and put your soles on the floor. Get support from your hands. Tighten your abdominal muscles and lift your waist. Count to five then return to normal position.
3B. When you lie on your back, bend your knees and put your soles on the floor. Then pull it to your stomach by holding both knees. Return to the normal position after staying in this position for 10 seconds.
4A. In the crawling position, tilt your head forward, remove your hunchback. Then return to the normal position.
4B. In the crawling position, raise your head, cupping your waist. Count to 10. Then return to the normal position.
5 Mckenzie exercises: This procedure can be painful at times. If it's uncomfortable, prioritize other exercises. Lie on your face, raise your head, then try to lift first the upper body then the whole body with the support of your hand.
6 While lying on your back, bend your knees and place your soles on the floor. Then, without support from the knee with both hands, try to bring the head and upper body closer to the knee until the head is off the ground.
