در اینجا قصد ندارم ورزش های مرسوم اصلاح قامتی و یا ورزش های مکنزی و ویلیامز را به شما آموزش دهم فرض بر این است که شما در اولین جلسات مراجعه به یک متخصص طب فیزیکی آنها را فرا گرفته اید در واقع در اینجا می خواهم ۳ حرکت ورزشی را آموزش دهم که اغلب به این سادگی ها کسی آنها را به شما یاد نمی دهد .اگر موثر بود آن را به دیگران نیز آموزش دهید.تمرینات زیر را باید بترتیب انجام داد .این تمرینات برای کمر درد هائی که به پا انتشار دارد کاربرد دارد و بعد از۳-۲ جلسه از انجام این تمرینات ورزشی درد در اندام ها کم شده و یا از بین می رود و فقط کمر درد باقی می ماند به این فرایند سنترالیزه شدن درد می گویند .در این صورت این ورزش ها برای شما مفید است اگر چنین اثری دیده نشد این تمرینات فعلا بدرد شما نمی خورد.برای شروع تمرین لازم است برای چند دقیقه روی شکم بخوابید.
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