We are still on the subject of lower back injuries and its healing. This exercise is done to strengthen the abdominals and to lengthen the spine.

Preparation: Prepare yourself by lying down on the mat with the legs folded at the knees and the feet placed flat on the mat. Keep the kneecaps pointed towards the ceiling.

Action: Now cross your arms across the chest and lift your chin towards it. Push the powerhouse into the spine. Remember it is not a “crunch” — just hold the position and you will feel the spine elongate. Do not tense your neck. The contraction should last 20 counts. It is important to stabilise the ‘core’ by pushing the navel into the spine. Please remember that the chin is kept a fist away from the chest. This is done to avoid stressing the neck by flexing it too much. The lower back should not be lifted off the floor or mat when the contraction takes place, only the natural lumbar arch of the back is maintained. The shoulders should leave the mat at the time of contraction and one must feel the pull from the abdominal musculature. Slowly relax your head back to the mat. Repeat this four times.

Lower back strengthening involves conditioning of the abdominal muscles as proper alignment and placement of the spine especially within the lower back is dependent upon the strength of the abdominal muscles.