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Exercises to Increase Forward Bending Flexibility - Lower Back
If you have an excess curve in your low back (sway back) and your back is stiff when you try to forward bend, you will benefit from exercises that stretch the low back muscles.
The exercises that stretch the lower back muscles are the single and double knee-to-chest exercises shown here. Single knee-to-chest exercises are done alternately. You should hold ten to fifteen seconds with the knee flexed as close to the chest as possible. The double knee-to-chest exercise is also done with a five to ten second hold. One should do ten to fifteen of each of these as often as necessary to keep the back flexible. This exercise may aggravate a disc strain or bulge and should not be done if such a condition is present.
Single knee-to-chest:
Double knee-to-chest:
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