1. Knee to Chest
- With this stretch, you will need to align your pelvis, while stretching the lower back and the rear end muscles.
- Lie on your back, and point your toes to the sky.
- Now, bend the right knee slowly, and pull up your leg to the chest.
- Hold your thigh with your arms, and try to pull the knee to the chest gently.
- Hold it for about 15 to 20 seconds, and slowly release it and take it back to the starting position.
- Repeat this same process with the other leg now.
2. Twist With Lying Knees
- With this stretch, you can strengthen your abdominal muscles by stretching your para-spinal muscles.
- Lie down on your back, and stretch your legs straight.
- Now, bend your right knee up and take it over to the left side of the body.
- Keep holding it for 20 seconds, till you experience a gentle stretch on your back and hips.
- Now, rotate from back to the centre so that your core muscles get tightened.
- Repeat this for about three times on each side.
3. Yoga Cat
- This is one of the most effective exercises for giving relief to lower back pain.
- You need to kneel down on all fours, so that your hands are below your shoulders, and your knees are below your hips.
- Now, exhale gently, and try to arch your spine.
- Then, while bringing your face downwards, like a cat, inhale and tighten the core muscles.
- Do these movements slowly and hold on to this position for about 5 to 10 seconds.
- Repeat it 10 times.
4. Piriformis Stretch
- With this stretch, your piriformis muscles get lengthened and strengthened.
- This is the muscle that causes sciatica, which is a radiating leg pain.
- Sit straight, and cross the left leg over the right leg, so that your foot is placed next to the thigh.
- Now, bring the right leg below your hips.
- Place the right arm on the leg and try to stretch it.
- Just ensure that your back is kept straight and the chest is lifted.
- Hold on to it for about 20 seconds, and repeat this step with the other side.
- Do it three times.
5. Cobra Stretch
- This is one of the lower back stretches which can tighten the lower back and abdominal muscles.
- Lie down on your tummy, and stretch your legs, placing the palms on both sides of your head.
- The elbows and forearms should touch the ground.
- Now, push the body upwards, so that the weight rests on the forearms.
- Keep the hips to the ground.
- Keep stretching till you are comfortable and keep holding to that position for about 10 seconds.
- Now, gently go back to the starting position, and repeat this thrice.
6. Restful Stretch
- This is one of the easiest and most comfortable lower back stretches.
- This can give relaxation to your body.
- Sit down with your knees bent and legs beneath your thighs.
- Once, you feel comfortable, stretch your arms forward, and let your head fall forward in a relaxing position.
- Keep holding on to this pose for 20 seconds, and return back to the starting position.
- Try repeating this thrice.
7. Hamstring Stretch
- Lie down on your back, and bend one leg, while keeping the foot on the floor.
- Now, bring the other leg upwards, and stretch it straight above.
- Hold it on the knee to give it support.
- Hold this for about 30 seconds, and do it for each leg twice.
8. Hip Flexing Stretch
- Try to bend one knee, keeping it vertical over the ground, and rest your body on the other leg, which is folded.
- The other leg should also be bent, but the leg should lie down straight on the floor.
- Now, keep your hands on the bent knee that is standing vertical, and hold on to it for about 30 seconds.
- Now, repeat it, by switching sides.
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