Exercise for relieving back pain: Cube Lift Excercise
𤲠Cube Lift Exercise For relieving back pain đ¤˛
1. Starting Position:
- Begin on your hands and knees.
- Ensure palms are directly under your shoulders.
- Align knees under your hips.
2. Lift Knees Off the Floor:
- Lift both knees off the floor by about an inch.
- Keep knees flexed throughout the movement.
3. Maintain "Cube" Position:
- Hold the lifted position, forming a "cube" with your body.
- Engage your core muscles by drawing your belly in.
4. Symmetrical Weight Distribution:
- Distribute your body weight evenly between your hands and legs.
- Maintain a balanced and stable position.
5. Hold and Contract:
- Squeeze your abdominal muscles.
- Hold the position for a moment to maximize engagement.
6. Return to Starting Position:
- Gradually lower your knees back to the starting position.
- Control the descent to enhance muscle control.
7. Breathing Technique:
- Exhale as you lift your knees off the floor.
- Inhale as you slowly return to the starting position.
Here is a video demonstration:
Remember to perform the exercise with controlled movements, focusing on proper form and breathing. đ§ââď¸ Adjust the difficulty as needed and listen to your body throughout the workout.