Lower Back Exercise

1. General introduction

By doing this exercise, it helps reduce many kinds of lower back pain. When you do it, not only strengthen your abdominal and lower back muscle, but also correct your lower spine and sacroiliac joint. When you do this exercise, please repeat more than twenty rounds each time and do it slowly to gain the significant and positive result. 

※ We sincerely appreciate Dr. Zhang Ming Xing from Taipei (Taiwan), who guided us in learning this exercise.  He also agreed that we share this exercise and benefit more people.   

2. Step by step for lower back exercise (Part I) 

This exercise has 6 steps. To gain a positive results, it is important to repeat it at least twenty rounds per time. This video shows detail about the first 3 steps.
The initiate position is very important. Lie down on a soft or hard flat surface. Make sure your feet spread shoulder width and parallel as well. Bend your knees up and make your lower legs and ankles 90 degree from the surface. Cross your fingers and put your hands on the top of your head.  
Step 1: When you breath in, lift up your hip by pressing down heels. 
Step 2: Pull your hand out and your arm is going to touch your temple area during breath-in. 
Step 3: Touch your knees together and  breath out at the same time.  Please notice that during the six steps, your shoulders are the foundation of your body. Try you best to keep the shoulders stable during the whole process.  

3. Step by step for lower back exercise (Part II) 

This video demonstrates the last three steps clearly.   
Step 4: Draw in a deep breath. Please make sure your abdominal muscle is tightening up. 
Step 5: Blow out the air gradually and drop your hip slowly at same time.  
Step 6: Return back to initial position as open your legs shoulder width and put your hands back to top of your head. 
Repeat this exercise more than twenty rounds every time to gain positive result. Try to do it slowly and focus on each step.  If you found out your back is still painful after doing the exercise for at least 20 times, check if every position of each step is correct. 

 

Neck Exercise

This exercise will help to reduce neck and shoulder pain, and also benefit any difficulty swallowing.

Step1: Lie down on the bed and turn your head to the right side. Make sure your right temple almost touches the mattress. Use your left hand to grab the edge of the mattress.  This will increase the stretch and you will begin to feel a pulling sensation on your left side from the shoulder down.

 Step2: Flex your left foot. Your toes should be pointing up, then bend your left knee as you inhale.

 Step3: Straighten your left leg in the air and slowly lower your leg while you exhale. Make sure to keep your knee as straight as possible.