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  1. Back exercises in 15 minutes a day - Mayo Clinic

    • Learn how to stretch and strengthen your back and the muscles that support it with these exercises. The web page shows you how to do each exercise with illustrations and instructions, and suggests how often t… 展开

    Knee-To-Chest Stretch

    Lie on your back with your knees bent and your feet flat on the floor (A). Using both hands, pull up one knee and press it toward your chest (B). Tighten the muscles in your belly and press y… 展开

    Mayo Clinic
    Lower Back Rotational Stretch

    Lie on your back with your knees bent and your feet flat on the floor (A). Keep your shoulders firmly on the floor, and slowly roll your bent knees to one side (B). Hold for 5 to 10 seconds. S… 展开

    Mayo Clinic
    Lower Back Flexibility Exercise

    Lie on your back with your knees bent and your feet flat on the floor (A). Tighten the muscles in your belly so that your lower back pulls up, away from the floor (B). Hold for five seconds … 展开

    Mayo Clinic
    Bridge Exercise

    Lie on your back with your knees bent and your feet flat on the floor (A). Keep your shoulders and head relaxed on the floor and tighten the muscles in your belly and buttocks. Then r… 展开

    Mayo Clinic
     
  1. Here are gentle back stretches for seniors12:
    1. Neck and chest stretch: Jut your chin forward or down to stretch the neck and chest.
    2. Seated gentle backbend: Perform a gentle backbend while seated.
    3. Reach back: Reach your arms back to stretch the back.
    4. Seated Cat-Cow: Perform the cat-cow stretch while seated.
    5. Gentle twist: Gently twist your torso to stretch the back.
    了解详细信息:

    5 Gentle Back Pain Stretches for Seniors

      www.healthline.com/health/back-pain/stretches-for …

      5 Lower Back Stretches for Seniors

        www.forbes.com/health/healthy-aging/lower-back-s…
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      • Seated back pain stretches for seniors - Medical News …

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        2024年8月31日 · Some effective back stretches include: Knees-to-chest backstretch; Supine twist back stretch; Prone bridging back stretch; Supine abdominal draw-in back stretch; Supine butt lift back stretch; Cat-cow back …

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        • Seniors

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