A strong back helps you to stand upright and support your body. These exercises can help if you wake up with a stiff back.
Don’t be surprised if you wake up every day feeling like an old person with one hand on your back trying to shake off the stiffness in your back. That’s because of the way we live.
It has become commonplace to have stiff backs. We sit on our beds all day, in all sorts of positions, and especially when we work from home. God knows how bad that is for our posture and our backs!
However, in most cases of back pain, the symptoms can be relieved and the posture corrected with the right exercises. If you have back pain, there are yoga exercises to improve posture and relieve discomfort.
1. Ab Crunches
Crunches strengthen both the lower back and the related muscles of the lower abdomen. Lie down with your legs in a square and extend your knees as far as possible. Do 8 to 12 repetitions.
2. Wall Sit
This exercise to improve your back posture is very simple. It consists of leaning your back against the wall and slowly sliding down until your knees are slightly bent.
Remember to keep your back against the wall at the same time as you bend. Hold this position for a count of 10 and then gently slide up the wall. Repeat 8 to 12 times.
3. Bridge Pose
Lie on your back on the floor with your knees bent and only your heels touching the floor. Keeping your heels on the floor, squeeze your glutes and lift your hips until your shoulders, hips and knees form a single straight line. Hold this position for six seconds and repeat eight to 12 times.
4. Knee to Chest
This is a simple exercise that can help reduce the symptoms of lower back pain. To perform it, lie on your back on the floor, straighten your legs and bend one knee towards your chest while keeping the other leg straight.
Hold this position for 15-30 seconds. During this time, make sure your back is completely straight on the floor. Finally, lower the knee and repeat with the other leg. Perform approximately 10 repetitions for each leg.
5. Legs to Chest
This exercise is very similar to Knee to Chest, the only difference being that instead of alternating legs, we bring them together and try to approach the chest at the same time. Hold for 10 to 12 seconds.
6. Superman Pose
There is no doubt that Superman is one of the best yoga exercises for improving posture and back strength. It consists of lying on your stomach and imitating the superhero in flight. This means that once you are on the ground, you need to raise your legs and arms, stretching all your limbs.
Remember that your body should be slightly bent. Maintain this position for 20-30 seconds. Then slowly lower your arms and legs to the floor. Repeat 3 times.
7. Cobra Pose
Finally, this exercise consists of a thoracic flexibility posture in which you do not need any equipment. All you need to do is breathe properly and concentrate on moving your body. To do this, you must lie on the floor, bring your legs and feet together with the tips of your toes stretched out, and keep your legs taut.
During the exercise, place your hands on either side of your body, always at shoulder height, and place your forearms and hands on the floor to lift the upper half of your body.
Then slowly raise your chest and breathe deeply, as if you were doing push-ups. Once in this position, hold for 5 seconds and return to starting position. You should do about 20 repetitions of each exercise.