hey guys long story short .. i had gotten in an accident couple of months back and injured ma back real bad .. it got to the point where it was hard to stand for a lil while so i went to doctor and doctor told me that watever i have cant be fully fixed with medicine .. as a matter of fact he said 55% of the problem is going to be solved with different exercises.
i will tell 3 exercises he told me and then maybe you guys could add to that for me and everybody else. thanks.
1- lay on flat surface facing up then try to bring ur legs up one by one. every time u bring up one leg hold it for atleast 5-8 seconds and do about 10 cycles.
2- lay flat facing up just like the first exercise and pull ur legs and ur upper body up so u got ur body in a skate board rale shape or a wide U
3- try to do pull ups and hang on to the bar for atleast 10 seconds.
p/s: now i have problem in my lower back and these are the exercises for me .. and they are very helpful now u guys can add some more to it.