Try this exercise to improve your spinal strength and stability.
Chair Squats • Stand in front of your chair, facing
away from it, with a tall posture. • Stick your buttock back while bending your knees (like you are going to sit down). • Gently tap the chair with your butt, but don't sit down. • Then return to the original position. • Repeat 5-10 repetitions and gradually increase until you can do 20-25 in a row. • When you can complete 20 repetitions, begin adding weight. • Hold a weight against your chest (aka goblet squat).
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