• Nesve Yayalar

Do these exercises for low back pain.

Use a soft density foam roller.#optp

1. Place the roller under sacrum. Bring knees toward chest, and extend legs up, knees straight, ankles flexed. Working with the breath. Inhale deeply as you expand abdomen, and exhale to relax the entire back toward to floor, and let your legs get closer to your body.#backstretch#hamstringstretch

2. Improved thoracic mobility can mitigate low back pain.

Place the roller under the base of scapula. Knees bent, feet flat, toes forward. Hand behind head, elbow out to side. Work with the breath to open up the front of the body (stretch abdomen). Inhale as letting your belly grow, abdomen stretches. As you exhale, relax the whole body and extend neck back. Try to not hold any tension and let go. Try not to arch from your low back, instead open from your abdomen to extend the spine.#backpain,#flexibility#stretching#selfcare

3. Increased hip ROM can mitigate low back pain. Place the roller under sacrum. Lift legs up, ankles flexed, toes toward knees. Open legs as wide as you can with a controlled movement. Keep repeating up to 20 times.


  • Nesve Yayalar

Mobility of shoulder blades (scapula) and correct alignment of scapula are important for the shoulder joint stability, injury prevention and overall healthy shoulders, such as rotator cuff injuries, shoulder impingement, labral injuries. If you do weight lifting, playing sports like tennis, golf...etc., you want to keep your foundation strong- your shoulder stabilizers (external shoulder rotators and midback muscles) to prevent injuries.

On all fours, keep wrist under shoulder. Bring shoulder blades together and down, toward spine, and separate shoulder blades away from each other. Repeat 5-10 times, slowly.

  • Nesve Yayalar

Updated: Jun 7

Lateral abdominal breathing to strengthen the deep abdominal muscles during pregnancy and postpartum to prevent diastasis recti, urinary incontinence, pelvic pain, promote easy labor and delivery, and decrease the likelihood of postpartum depression. * Lie down on your side, place a pilates ball or a cushion under your ribcage. * Breathe deeply into your nose as you expand your ribcage laterally and hold 3 seconds. * Breathe out to your mouth for 3 seconds using your deep abdominal and pelvic floor muscles. * Repeat for 10 breathing cycles. #prenatalcore #corestability #postpartumrecovery #posture #greatanatomyfitness #physicaltherapy #exercisetherapy #pilates #lowbackpain #deepbreathing #deepcoremuscles #diastasisrecti #pelvicpain #pregnancy #fitmom #pelvicfloormuscles


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