Dorsal-lumbar stretches

Cases studies Aims of the exercises Rules for performance of exercises Abdominal exercises Dorsal-lumbar exercises Cervical-dorsal exercises Exercises for glutei and quadriceps Dorsal-lumbar stretches  Knee embrace Lateral stretch The cat Cervical-dorsal stretches Ischio-tibial stretches

Knee Embrace

This is an exercise for the relaxation of the lumbar muscles. The starting position is on your back (dorsal decubitus), with knees bent and the soles of your feet flat on the floor. Arms stretched along your body.

From this position, raise your neck forward as if you wish to look at your navel, raise your knees to your chest and hold each one with the hand on that same side, or embrace them with both hands. Hold this position for a few seconds. Gently squeeze your knees against your chest (if it does not hurt when doing so). Then slowly return to the starting position and remain that way for a few seconds.