Activeforever The Original Backnobber II - Manual (Page 27)

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B r i d g i n g
Lie on your back with
knees bent and arms at
the sides of your body.
Elevate your hips and
buttocks slightly,
keeping the small of the
back touching the floor.
Hold for 15 seconds and
slowly release.
Feel a gentle stretch in your abdomen.
Alternate Leg and Arm Lifts
Lie face down on the floor. Extend your arms above your head. Lift one arm
and the opposite leg. Hold for 10 seconds and release. Repeat using the
opposite arm and leg.
Modified Push Up
Lie face down with your elbows bent as if
beginning a standard push up. Slowly push your
body off the floor. Your waist, hips and legs
remain touching the floor. Hold for 10 seconds
and release.
Always follow this exercise with corresponding stretches of your low back, hips, and buttocks.
Deliberately tighten your stomach muscles,
and slowly elevate your hips.