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The following activities effectively strengthen deep muscles: 1. balancing on an unstable surface, like a rocking board or folded blanket, 2. jumping on a trampoline, 3. using a vibrating rod or flexi-bar, and 4. aquatic gymnastics.
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Reverse hyperextensions from the bed can help relieve back pain by strengthening the lower back, glutes, and hamstrings, which support the spine and improve posture. This gentle exercise helps decompress the spine by reducing pressure on the vertebrae, easing tension in the lower back muscles. Performing reverse hyperextensions promotes blood flow to the lumbar region, enhancing mobility and flexibility. By targeting key muscles that stabilize the lower back, this movement can reduce discomfort
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