Which exercises will help me to relax and strengthen my back and belly muscles
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Try to do these exercises every day, in the order that they are listed:
1. Stretching your lower back: Lie on your back and hug your knees. Hold this position for 10-15 seconds as you breathe deeply. As you breathe out, gently rock your knees even closer to your chest to increase the stretch. Repeat 2 times, or until you feel some release in your lower back.
2. The twist: Lie on your back with your arms straight out from your sides. Bend your knees, and then move them slowly to one side. At the same time, turn your head to the opposite side, trying to keep your shoulders flat on the ground. Stay in this position as you breathe in and out a few more times. Then raise your knees to the center, and slowly bring them over to the other side. Turn your head the other way. Repeat this exercise 2 times on both sides, or until you feel some release in your lower back.
3. The pelvic tilt: Lie on your back with your knees bent. Flatten your lower back onto the floor. Slowly tighten your lower abdominal and buttock muscles and hold as you count to 3. Keep breathing as you hold. Then relax. As you do, your back will curve up the way it normally does. Repeat.