Things You'll Need:
- Floor mat or carpet
- Comfortable clothing
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Step 1
Lie face down on the floor and place your hands on the floor by your shoulders. Push your body upwards, lifting your hips as high as you can while keeping your elbows and knees straight. Slowly lower your hips to a horizontal position but keep your arms and knees straight and arch your head backwards. Repeat the motion three or 4 times.
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Step 2
Assume the same position as in Step 1 with your hips high. Gradually rock your pelvis from side to side while focusing on stretching and lengthening the spine. Repeat the exercise a few times until you tire. After a few days, it will become easier but don’t increase the speed of the motion.
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Step 3
Recall the crabwalk from your childhood and sit on the floor with your legs in front of you, bent and your feet flat on the floor, shoulder width apart. Place your hands on the floor by your hips and rotate them outwards. Push your hips upward, to the crabwalk position and try to make your spine horizontal with the floor. Slowly raise and lower your hips four or five times.
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Step 4
Roll into a ball to lengthen and strengthen your spine. Lie on your back and bring your knees into a tuck position, using your hands to grab your shins and pull your legs firmly to your chest. Hold the position for ten seconds and release it gently. Repeat as often as needed to stretch your back.
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Step 5
Modify the position you did in Step 1, by pushing your hips up but then slowly walk around on all fours. Keep your abdominal muscles tight. If moving on your hands and feet is difficult, try crawling as a baby does while keeping your abdominal muscles contracted.
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Step 6
Practice the above Bragg motion exercises every day for a week or two, until you begin to see some relief from back pain. Then continue to do them two or three times a week as part of an on-going exercise routine.
