Waist Exercises

• Exercises; strengthen the weak muscles of the waist and spine.
• It increases mobility by reducing mechanical loading.
• It corrects incorrect posture and stance.
• It reduces pain.

General Principles

• Exercises should be done regularly every day. Results cannot be achieved without continuity.
• 15 minutes in the morning and 15 minutes in the evening are ideal for the beginning. The periods can be extended later.
• After continuing for at least two months, ten minutes once a day is enough.
• Start by doing each movement 5 times in the morning and evening and gradually increase it. Reach the ideal number for you at the end of ten days.
• Pay attention to the good performance of the exercise, not the number of exercises.
• Exercise can cause weakness, muscle pain and stiffness. This is normal. If this situation continues after a few days, pay attention to whether you are doing the exercises too much and too fast and slow down.
• If this stiffness and pain still persist after three weeks, consult your doctor.
• Follow the rules when going to bed and getting out of bed.
• Get into a relaxation position at least 2 times during the exercise.

Relaxation Position

Lie on your back on a flat surface, bend your knees, put 2 pillows under your calves (approximately 30 cm) and relax. Relax for a total of 5 minutes twice in the 15-minute exercise program.

Getting Out of Bed

First, approach the edge of the bed and turn sideways, pull your legs towards your stomach and curl them, swing your legs downwards, using force from your elbows, stand up without delay and sit down.

When lying down, sit down first; apply the exact opposite of the process.

Neck-Back Stretching

After the relaxation exercise, the exercises should be continued with standing movements. The head is slowly bent forward and backward.
Then the head is bent to the right and left.
During this period, care should be taken not to turn the head.

Side Stretch Exercise

The left hand is raised towards the air. The right hand is held close to the thigh area and the body is slowly leaned to the right. The stretching is gradually increased as the movement continues. Then the right hand is raised and the stretching is provided to the left.

Shoulder Waist Exercise

Lie on your back on a hard surface. Touch your back to the floor, then lift your hips and back slightly off the floor. Repeat 10 times, then relax.

Crawling Position

Get into a crawling position, move your waist up and down slightly. At the same time, move your head up and down to work your back muscles.

Face-down Assisted Lift

This time, the body is lifted with support from the hands. Wait in this position for at least 5 seconds. Then relax.

Partial Correction

Lying on a flat surface, with your knees bent and the soles of your feet on the floor, try to touch your chin to your chest and extend your hands to your knees as much as possible. Repeat 10 times and then take your relaxation position.

Half Bending Position

The body is bent forward while the hands are opened and placed on the thighs on the right and left. Be careful to stretch your back muscles as much as possible during this movement.

Back Contact with the Ground

After the warm-up exercises performed standing up, the exercises are continued on the ground. It is ideal for the beginning. Lie on your back on a flat surface, bend your knees, touch the ground with the soles of your feet and lift your waist. Do at least 10 times.

Knee Chest Exercise

While lying down, grab one of your legs and slowly pull it towards your chest. Then extend your foot and repeat this movement with your other leg.

Face Lift

In the face down position, the head is lifted and held in this position for a certain period of time, then relaxed. In the face down position, first the left leg is lifted straight up and after a certain period of time, the relaxation is started. Later, this movement is used for the right leg as well.

Turning to the Side While Lying

In the lying position, clasp your hands behind your head, cross your feet and turn your body from the waist down to the right. After staying in this position for 5 seconds, relax and repeat the movement to the left.

Stretching Leg Muscles

Lie on your back, bend one leg and lift and lower the other leg with the help of your hand. Repeat the same process with both legs.