Point your knees at the ceiling so your feet are flat and your lower back is comfortable.
Should your lower back touch the floor.
Your head should be up and your shoulders should be straight.
Then perform the exercise exactly as the basic version.
Lie on your back and place your heels up on the seat of a chair with your knees bent at a right angle and thighs perpendicular to the floor.
Do not force it.
You must be facing forward.
Make sure that you don t twist your body or sit stiffly.
Sit up with your back straight and your shoulders back.
Don t let your legs flop while you re lying down.
You can t afford to ignore this pointer especially when your chair has no back.
That s right the floor.
People don t seem to be aware of the importance of doing nothing but lying on their back on the floor to allow their back to relax.
Take a look at the diagram below to see the difference between the two.
If you lie flat on your back on the floor should your whole back touch the floor.
Don t arch your back off the floor when you lower your hips back down.
Your buttocks should touch the back of your chair.
Place your hand between your lower back and the wall and then again between your neck and the wall.
When you are on the mattress you literally slouch just like when you are sitting on a chair or couch.
However for most people terminating the range of motion with the back knee 1 3 inches above floor height will be ideal.
The lower back must touch the back of the chair with ease.
If you lie flat on your back on the floor should your whole back touch the floor.
Lie there noticing your back slowly drop back into the ground.
Just wait for your back to do its stuff.
While it could give your back some much needed pain relief there are risks associated with sleeping on the floor.
You can use a small rolled up towel or a lumbar roll to help maintain the normal curves in your back.
If you crunch upwards then you should be able to touch your lower back to the floor.
Stay lying for 10 20 minutes at the same time each day.
All 3 normal back curves should be present while sitting.
Posted by 4 years ago.
As you can see you have an inward curve in your lower back so when you lie down there is a space in between your back and the floor.
Touching the floor doesn t necessarily represent flawed recruitment patterns as long as you control the descent and gently touch or slowly settle to the floor while maintaining good mechanics and alignment.
Even on a new firm mattress your hips and shoulders sink in.
O hare said over time our joints can become compressed.
