As you grow older, your back muscles become weak, resulting in decreased balance and diminished flexibility and range of motion. By performing exercises for a few minutes every day, you can strengthen the lower back muscles responsible for rotating, extending and bending at your waist and for supporting your body. As your fitness level improves, raise the intensity of the exercise by increasing the hold time or the number of repetitions. When performing any exercise, stop if you feel discomfort or pain
Lower Back Stretch
When exercising your lower back, begin with elementary exercises. The lower back stretch is a basic exercise that help release tension, strengthens your muscles and improves your flexibility. As you perform the exercise, you will feel your back muscles stretch. Keep your back and head on the floor throughout the exercise. To begin, hold one leg in the stretch position for 10 seconds. Switch legs and perform the exercise. Hold both legs in the stretch position for 10 seconds. This is considered one set of exercises. Perform 10 sets. As your exercise level advances, extend the hold time.
Lower Back Rotation
As you age, your muscles become weak and tight, and moving quickly can produce back pain or injury. This exercise strengthens the lower back muscles responsible for rotating your upper body. Keep your shoulders on the floor during the workout. To begin, lie on the floor with your hands resting on your stomach and legs together. Bend your knees with your heels 12 inches from your buttocks. Roll your legs to the right and lower them as close to the floor as possible. Hold this position for five seconds, then raise your legs to the start position. Rotate your legs to the left and hold this position for five seconds. Execute this exercise 10 times. You can raise the level of difficulty by extending the hold time, lowering your legs closer to the floor as you perform the exercise or increasing the number of repetitions.
Lower Back Flex
Improve your lower back flexibility with this simple exercise while lying on your back on the floor, a mat or on your bed. Arch your back with your heels 12 inches from your buttocks. Your hips should tilt slightly forward as if pointing toward your feet. To begin, hold this position for five seconds. Relax your muscles and lower your back. Pull your bellybutton inward as if trying to touch it to your spine. Your hips should tilt slightly toward your chest. Hold this position for five seconds, then relax your muscles. Perform this exercise 10 times. To increase the intensity, extend the hold time or perform more repetitions.
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