I am having spinal pain, I have to eat pain killer every day it is long time pain, please advice.
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Ankle Pumps ? Lie on your back. ? Move ankles up and down. Repeat 10 times. ? Repeat 10 times. Heel Slides Lie on your back. Abdominal Contraction ? Lie on your back with knees bent and hands resting below ribs. ? Tighten abdominal muscles to squeeze ribs down toward back. ? Be sure not to hold breath. ? Hold 5 seconds. ? Relax. ? Repeat 10 times. ? ? Slowly bend and straighten knee. ? Repeat 10 times Wall Squats ? Stand with back leaning against wall. ? Walk feet 12 inches in front of body. ? Keep abdominal muscles tight while slowly bending both knees 45 degrees. ? Hold 5 seconds. ? Slowly return to upright position. ? Repeat 10 times.
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