ORIANA NOS ENSEÑA ALGUNOS EJERCICIOS 2 (Patreon)

Hello guys, how are you? I'm Oriana Fernández, a friend of Edith Rodriguez and León Madero and a participant in the ANNA Project group, the Naturist Nudist Association. Well, this is a video like the last ones I've been doing. A little while ago I made a video where I taught you to perform exercises for when you had pain or discomfort in the cervical part, in this area here.

Today I am going to make a video teaching you to do exercises for the lower back, what is called as the lumbar part. Exercises that you can do from the comfort of your bed. Well, I am right now here on a mat where I am going to teach you how to perform this type of exercise, I hope you like it and I really am happy to continue sharing with you. For this first exercise, we are going to have a place that is smooth. For example, here I have a rug. You guys are going to lie on your back like this. So straight, your arms are going to be in this position, your legs too, so we are going to work exercises to strengthen this area here of the spine, lumbar part. We can start, the first is to lift our right leg in this case as follows. We count five. One two three four and five. We go back slowly and do the same with the other leg, then we pick up one, two, three, four, and five. We can repeat this exercise five times on this leg and five times on the other leg like this. We go down slowly and now we do the same with the other. That is the first exercise that I am going to teach you.

Well, for the second exercise we are going to occupy the same position. All exercises will have the same position. Lying on our back, our arms stretched out, and our legs too. The second exercise is this way. Again we lie down, our arms glued here to our legs and now we are going to do the opposite of the previous. If we did this first, we are now going to lift our leg straight. It means upward as if you were at an angle of 90 from here to here. There we also count five: one, two, three, four, and five. We go back slowly and now we switch to the next leg and we count, one, two, three, four, and five. It is recommended that your knee is straight. Maybe they feel discomfort in this part of here, it is because of what they are stretching. We repeat this exercise five times on this leg and five times on the other. That has been our second exercise.

Well friends, now we are going to do our third exercise. Again we return to our starting position and now we are going to pick up both legs at the same time, it means in this way. Our arms outstretched and we are going to pick up our legs like this. If perhaps they cannot contract their legs like this, they can support themselves by hugging them and count five: one, two, three, four, and five. Release your arms and gently drop your legs. We do it again, the two legs together: one, two, three, four, and five and we lower our legs. That has been our third exercise.

Now we go for our fourth exercise. Again we return to our starting position and now we are going to pick up our legs but we are going to raise them in the same way as exercise two in this way. Our legs have to be together and we stretch up like this. The two together, then we count: one, two, three, four and five and we go down slowly, slowly, slowly. We go back, the two of us together and count: one, two, three, four, and five and we go down slowly. That has been our fourth exercise.

And to finish we are going to do our fifth and last exercise which would be a seesaw, we are going to be in our position, lying on our back, we are going to hold our legs in this way and we are going to rock as if we were a seesaw, back and forth, back and forth, back and forth. This exercise is to stretch the muscles of our lower back, then when pressing or hugging our legs our knees can touch our chest and then you can balance ... This can also be repeated five to ten times and these are highly recommended exercises in case any of you have discomfort in the lower part of your back or waist.

Well guys, I hope you liked this video of these five exercises and they are really easy. I highly recommend it. But now that we are sitting for a long time of our day, we can perform them, in the same way as I explained the exercises for the upper part, now I explain these exercises that are extremely easy to perform, you already know in our style that we always practice and have a soft comfortable space. That is why I tell you that we can do these exercises from the comfort of our bed. I hope you really like it. I hope you feel happy to have me again in one more video and with me, it will be until another video or another opportunity. Her friend Oriana Fernández sends you a big hug and many kisses and blessings for each of you. See you later, friends.

LINK: https://drive.google.com/file/d/1v-f_i4vMeZ2BeDcRz_SNLNUeerWsBQWL/view?usp=sharing