Lie on the floor, face down, arms stretched along the body, palms touching hips. Begin to raise the upper part of the body that does not move the legs and keep the arms in the original position. Hold for 5 seconds then lie down. Repeat 10 – 15 times.
This action helps to tone the glutes and reduce the feeling of spinal numbness after sitting at the computer for too long.
Lie face down on the floor, arms stretched straight forward. At the same time, lift your legs and arms off the ground without bending. Try to raise your legs and head as high as you can, creating an arc. Hold for 2-3 seconds in this position, and then slowly lower. Repeat 10 – 15 times.
This is an effective back stretching action. In addition, this exercise also affects the glutes.
Start in a tummy position. Put elbows on the floor, straighten legs. Inhale, slowly begin to bend, lift your chest, extend your arms to shoulder height, and lift your upper body off the floor. Hold for 1 second then slowly lower back to the starting position. Repeat 10 – 15 times.
This exercise works on the back shoulder muscles and improves the back and core muscles.
Start in a prone position, stretching your legs, arms folded at right angles to shoulder height. With one leg still, bend the knee on the other leg at a 90 ° angle, and turn your head to the side. Relax, focus on feeling the slight tension in your back. Execute within 30 seconds on each side.
This action helps relieve pain flare-ups, spasms or cramps the muscles of the spine, relaxes, improves back posture. In addition, lying in this posture gives you time to rest, establishing a connection between your body and mind.
Lie on your back, straighten your body, straighten your legs, and press hard on the floor. Place your hands on the floor above your head, elbows slightly arched, palms clasping elbows. Cross your legs, turn arms and legs to the right, then do the same in the opposite direction. Keep the tension range of the lower back and spine. Hold for 30 seconds, then switch sides.
This action stretches the spine and reduces the tension from the muscles, bringing the vertebrae and disc to their natural state. In addition, this movement also helps to reduce lower back pain, improve posture.
Sit on your knees, bending down as deeply as possible. Stretch your arms forward. Keep your neck aligned with your spine. Hold this position for 30 seconds.
This movement helps to reduce spinal stiffness, exercise, develop back muscle flexibility, relieve pain and pressure from the disc, increase blood flow to nerves and help muscles work better. This pose is usually done at the end of a workout to relax your back.
