Everyday can be stressful, but no matter how busy we are, you can always take 10 minutes off to do a stretching exercise routine.
Following these stretches will help you take care of your back and legs to avoid injury and pain.
This exercise will help you stretch and strengthen your back and coccyx muscles and tendons simultaneously. It is an excellent stretch for beginners because the strength required reduces the risk of pain in the lumbar spine.
Lie on your belly with your arms at your sides and in front of you.
Bend your legs back and hold your ankles firmly with your hands. You can hold your feet if you find it difficult to hold your ankles.
Inhale and lift your head, chest and thighs off the floor at the same time. Breathe deeply. Hold for 20 seconds. Exhale to release your legs and rest your limbs and body on the floor.
Take 3 to 5 breaths before lowering to rest.
Repeat 3 more times.
2. Rest position
This exercise involves gentle resting posture that helps to gently stretch the entire spine, with a focus on the lower back and coccyx. It is a restorative pose that restores the nervous system relieving back and coccyx pain.
Simply kneel on the floor, sit on your heels and spread your knees almost hip-width apart.
Lean your torso down, while breathing calmly.
Place your hands on the floor next to your torso and let your shoulders rest on the floor. Feel the weight of your shoulders stretching your entire back area.
Make any adjustments to find more comfort in the posture, perhaps by bringing your knees closer together or spreading them apart.
Stay in this posture for 5 breaths or as long as you wish.
3. Back and neck posture
Perform this exercise to improve the curved posture of your back and neck. It simply involves doing the opposite movement of the posture you are trying to correct.
- Stand upright, against a wall if necessary.
- Tuck your chin in slightly and bring your head back directly over your shoulders.
- Sit as if you were bringing your shoulder blades back and down.
- Hold this position for 30 seconds to 1 minute. Take a break if you begin to feel any pain.
4. For back pain relief
Improving your curved posture and back pain is a task with dedication, this exercise is simple and easy to do. Do it up to 10 times a day. This exercise can be done lying on your back and is ideal for neck muscles that are often stretched and weak.
- Pull your chin toward your chest, as if you were trying to look at your feet.
- Hold the position for 15 seconds and repeat 5 to 10 times.
5. Strengthens the weak muscles of back
Using this exercise you will be able to improve the curved posture of your back and neck. The goal is to stretch tight chest muscles and strengthen weak back muscles.
Stand as straight as possible, straightening your back.
Once you find an ideal posture, bring your arms up as far as you can with your thumbs pointing behind you.
When you are up, breathe in and out 2-3 times, concentrating on maintaining this posture as you exhale.
Repeat 10 times.
6. Improve posture and neck pain
Improve your curved back posture and relieve your neck pain with this exercise. Initial tip: Don’t force the back extension movement because you can hurt yourself, just go up and down a little bit.
Lie on your stomach (face down), extend your hands in front of your head and stretch your legs (as if you were going to fly like superman).
Keep your head in a neutral position, facing the floor, raise your arms and legs towards the ceiling.
Feel as if your arms and legs are reaching away from your body. Hold for 3 seconds and repeat.
– Beginner level: 3 sets of 15 repetitions.
– Intermediate level: 5 sets of 20 repetitions
– Advanced level: 5 sets of 15-20 repetitions with some weight in your hands.
7. One of the most relaxing exercises
This is one of the most relaxing exercises for your body muscles. There is no doubt that it will help you to improve the curved posture of your back and neck. Do it every day, or especially when you finish the day’s work and sports.
Lie on the floor with a foam roller under the middle of your back.
Gently roll up and down on the foam roller so that you massage the muscles of your back and thoracic spine.
You can try this with your arms extended above your head.
Do this for at least 30 seconds to 1 minute continuously.
8. Back mobility
Called the “Sun Bird,” this exercise involves a simple movement that is a powerful way to strengthen the back muscles while stabilizing the spine and tailbone. It can be challenging for some people, but give it a try; the goal here is to relieve back pain, improve posture and have greater mobility.
Get on all fours, with your wrists in line with your shoulders and your knees in line with your hips. (If your knees are sore, place a blanket or towel under them for extra support).
Lift your right leg as you inhale, extending it straight out behind you. If it feels good, extend your left arm as well.
Then round your back and bend your knee as if bringing it toward your forehead as you exhale. Connect the elbow to the knee if you include your arms. Inhale back to the starting position and exhale, again connecting the elbow to the knee.
Continue this movement about 5 times in a row with the breath, before switching sides.
9. For buttock muscles
This exercise will help you strengthen your gluteus muscles.
Lie on the floor with your feet flat on the floor and hip-width apart.
With your hands at your sides, begin to press your feet into the floor while slowly lifting your buttocks off the floor until your body is in a straight line. Remember to keep your shoulders on the floor.
Perform 15 repetitions of 30 seconds and rest. Remember that weakness in the gluteal muscles can contribute to back pain. This is because they are important stabilizers of the hip joints and lower back during movements while walking, running, dancing, etc.
10. Better posture and strong legs
This exercise will help you have a better posture while strengthening your legs. The entire spine is activated, strengthening the coccyx and spine. You will need a mat or simply a folded towel on the floor.
Stand at the front of your mat with your legs apart.
Send the right leg back a few inches behind you, keeping the outside edge of the right foot parallel to the back edge of the mat. Align the heel of the front foot with the arch of the back foot.
Bend the front knee, making sure not to extend it over the front ankle.
Inhale and raise your arms so they are parallel to the floor. Bend the left elbow as you exhale, and lower the forearm to rest on the left thigh.
Extend the right arm toward the sky, allowing your gaze to follow only as far as you feel no pain. One option is to continue looking at the ground.
Deepen the posture by stretching the right arm up and along the ear, toward the wall in front of you.
Hold for five to seven breaths and repeat on the other side.
11. Triangle pose
You will feel how to relieve back pain and strengthen your back at the same time with this exercise called “the triangle pose”. It will help you strengthen your legs, stabilize your spine and tailbone.
Place the heel of your front foot in line with the arch of your back foot.
Keep both legs straight and as you inhale, raise your arms parallel to the floor.
Exhale, stretching forward before leaning the side of your body and lowering your front arm toward the floor, keeping both legs straight. Keep your hand on the inside of your front leg. Only lower down as far as feels good, perhaps stopping at the thigh or mid-calf.
Stay for five to seven breaths before standing up, and do it gently to repeat on the other side.