Cone Pickups
This exercise is best performed when the buttocks, core and hamstrings are properly engaged.
Steps: Firstly, stand on one foot and place your hands on your hips. Also, place a cone in front of your foot about 60cm from your standing point.
Carefully, bend at the hips and stretch forward to grab the cone. Lift yourself back to the starting position, switch the leg and repeat the exercise 3-4 times.
Bird Dog
This exercise helps to relieve low back pain. It also improves stability and helps the neutral spine align properly. It strengthens the hips, back muscles and the core.
Steps: Stand on all four limbs, then let your knees be aligned with your hips. Also, let your hands align with your shoulders. Let your neck and back be in a neutral position. Stretch your left arm forward and right leg backwards while the other leg and arm are on the ground for support. Switch sides and repeat the process 8-12 times.