New 10-Minute Exercises Ease Back Pain, Improve Posture
A new set of exercises, designed to alleviate lower back pain and improve posture, has been developed by experts in physiotherapy, sports medicine, and fitness. These exercises target the core and shoulders, taking just 10 minutes to complete with no equipment needed. Adding weights can increase the challenge.
The routine includes the Pigeon stretch with forward bend, 90/90 hip openers, and the Reverse Nordic stretch. These mobility exercises, performed three times a week, can improve hip mobility and reduce pain in the lower back, knees, and ankles, which can be affected by tight hips. Each exercise is performed for 45 seconds, with 2-3 rounds recommended in total. For those seeking more challenge, advanced variations are available in a video. The development of these exercises involved various experts, including Gray Cook, Dr. Stuart McGill, Shana Verstegen, and Romana Kryzanowska, who have contributed to effective core and hip girdle strengthening routines based on scientific research and practical experience.
These exercises, designed to strengthen the core and shoulders, can help alleviate lower back pain and improve posture. Incorporating them into a weekly routine, along with other healthy habits, can contribute to overall well-being and improved mobility.
