1. dr SKG / AAY / JRA /081 EXERCISE Type of exercise: –General: walking, cycling or swimming –Specific: stretching and strengthening Stretching: Exercise no. 1-5 strengthening: Exercise no. 6-10 (Should be done after stretching exercise) Duration: 20 to 30 minutes AVOID WEIGHT GAIN Stretching & Strengthening

2. dr SKG / AAY / JRA /082 EXERCISE: HOW TO START Start with five repetitions of each exercise. Increase gradually to 10 repetitions of each exercise. A moderate amount of discomfort associated with exercise is acceptable and expected with back problems. However, if the following exercises cause an increase in back pain, or pain, numbness or tingling down one or both legs, they should all be stopped and you should consult your healthcare provider. Stretching & Strengthening

3. dr SKG / AAY / JRA /083 EXERCISE: PELVIC TILT Stretching & Strengthening Lie on back with knees bent and feet flat, hip-width apart, arms near side Breathe normally Flatten small of back to floor Hold 5 seconds, slowly relax

4. dr SKG / AAY / JRA /084 EXERCISE: KNEE TO CHEST Stretching & Strengthening Lie on back with knees bent and feet flat, hip-width apart Grasp right knee and gently pull toward right shoulder Hold 5 seconds, return to start position Repeat with left leg

5. dr SKG / AAY / JRA /085 EXERCISE: LUMBER ROTATION Stretching & Strengthening Lie on back with knees bent, knees and ankles together Place right arm out to side Roll knees to right side without lifting shoulders Hold for 5 seconds, return to start position Repeat on left side

6. dr SKG / AAY / JRA /086 EXERCISE: HUMP AND HOLLOW Stretching & Strengthening Get on hands and knees Relax abdomen and let your back sag downward Hump your back upward Hold for 5 seconds, return to start position

7. dr SKG / AAY / JRA /087 EXERCISE: SIDE BEND Stretching & Strengthening Stand with feet shoulder width apart Drop head and shoulder to the right Slide right hand down outside of right leg, slowly bending sideways Hold 5 seconds, return to start position Repeat to left

8. dr SKG / AAY / JRA /088 EXERCISE: THE BRIDGE Stretching & Strengthening Lie on back with knees bent and feet flat, hip-width apart Slowly raise buttocks from floor Keep stomach tight and abdomen in line with thighs Hold for 5 seconds, return to start position

9. dr SKG / AAY / JRA /089 EXERCISE: STEP UPS Stretching & Strengthening Stand facing a 15-30 cm step stool Step onto stool, starting with left foot Slowly step down, starting with right foot Repeat starting with right foot first If you have hip or knee problems, consult a physician before doing this exercise

10. dr SKG / AAY / JRA /0810 EXERCISE: PARTIAL SIT UP Stretching & Strengthening Do a Pelvic Tilt then: Tuck chin into chest Raise head and shoulders up until shoulder blades are off floor Hold for 2 seconds, return to start position Do not hold your breath

11. dr SKG / AAY / JRA /0811 EXERCISE: ROTATIONAL SIT UP Stretching & Strengthening Do a Pelvic Tilt then: Keeping hips flat on floor, rotate upper body onto left shoulder Curl head and right shoulder upward Hold 2 seconds, return to start position Repeat on right side

12. dr SKG / AAY / JRA /0812 EXERCISE: AFTER EXERCISE Stretching & Strengthening PREFERRABLY HAVE A STEAM BATH / SONA BATH OR HOT BATH