Legs Workout - Leg Stretches

Leg Stretches Exercise 1

1.Stand up with your hands on the wall. Bend your left leg and extend your right leg backward with your toes pointing forward.

2.Lean your body forward. Stretch the calf of your right leg without raising your right heel. Hold for 10 seconds.

3.Perform similar movements with the other leg.

4.Repeat this set of movements 5 times.

Leg Stretches Exercise 2

1.Hold onto a stable object with your right hand while standing. Use the left hand to pull the right leg towards your buttock. Hold for 5 seconds.

2.Perform similar movements with the right hand and the left leg.

3.Repeat this set of movements 5 times.

Lower Back Exercises- Back Strengthening Exercises

Back Strengthening Exercises 1

1. Lie on your back with knees bent.

2. Raise your buttocks and hold for 5 seconds. Then return to the starting posture.

3. Repeat the above movements 5 times.

Back Strengthening Exercises 2

1. Lie on your back with knees bent.

2. Raise your upper back slowly and breathe out. Try to touch your knees with your fingers. Then relax and return to the starting posture.

3. Repeat the above movements 5 times.

Back Strengthening Exercises 3

1. Support your body on both hands and knees.

2. Hunch up the back by contracting the belly muscles. Hold for 5 seconds. Then relax and return to the starting posture.

3. Repeat the above movements 5 times.

Back Strengthening Exercises 4

  1.Support your body on both hands and knees. Raise the left hand and the right leg at the same time until they are at the horizontal level. Hold for 5 seconds, and then return to the starting posture. Note that your neck should be kept at the horizontal level throughout.

2.Perform similar movements with the right hand and  the left leg.

3. Repeat this set of movements 5 times.

Lower Back Exercises- Back Stretching Exercises

Back Stretching Exercises 1

   

   1.Stand up straight with your feet apart at shoulder-width. Place your hands on your lower back.

   2.Slowly tilt your upper body backward and hold for 5 seconds. Then return to the starting posture.

   3.Repeat above movements 5 times. 

   

    

Back Stretching Exercises 2

1.Stand up Straight with your feet apart at shoulder-width. Raise your left  arm, place your right hand on the waist and bend to the right. Hold for 5 seconds.

2.Return to the upright position.

3.Perform similar movements I on the other side..

4.Repeat this set of movements 5 times.

Back Stretching Exercises 3

1.Stand 30 centimeters (about 1 foot) away from a wall with your back facing it. Slowly turn your upper body towards the right until both of your hands touch the wall. Hold for 5 seconds. Then return to the starting posture.

2.Perform similar movements on the other side.

3.Repeat this set of movements 5 times.

Back Stretching Exercises 4

1.Lie on your back with knees bent. Bring your right knee towards your chest with your hands. Hold for 5 seconds and then relax

2.Perform similar movements with the left leg.

3.Repeat this set of movements 5 times.

Back Stretching Exercises 5

1.Lie on your back with knees bent.

2.Swing the knees to the left side, then to the right side, repeat the movements 5 times.

Back Stretching Exercises 6

1.Lie facing the floor. Put your hands close to the shoulders.

2.Push your upper body up with the forearms resting on the floor and hold for 5 seconds. Then return to the starting posture.

3.Repeat the above movements 5 times.