Have you ever felt that your back was longing for a good stretch? Desire to release the tension accumulated from daily activities? no need to worry! We have a solution for you. Get ready to start your spinal adventure as we tell you about exciting and comfortable exercises. Here are 5 expert-recommended spinal exercises you can do at home.
A strong and flexible spine is essential to maintaining proper posture. prevent back pain and improve overall movement. Incorporating Specific Exercises into Your Exercise Routine You will be able to effectively open your spine. increase flexibility and promote better spinal health Exercises that specifically target the spine can greatly improve your mobility.
Back pain is a common problem caused by a variety of factors. including bad posture muscle imbalance and sedentary lifestyle Spinal-focused exercises can help relieve back pain by strengthening the supporting muscles and improving spinal alignment.
5 Spinal Exercises You Can Do at Home
Celebrity fitness trainer Namrata Purohit shared a clip on Instagram showing her performing five exercises that can relax her body and open up her spine. Let’s take a look at how to do these exercises.
1. Back Extension
Back stretching exercises focus primarily on the muscles of the lower back. Promote stretching and flexibility of the lumbar spine.
Method of operation:
1. Lie face down on a mat, legs spread out, arms at your sides.
2. Use your core and glutes to lift your chest off the floor with your neck in a neutral position.
3. Hold the lifting position for a few seconds. Then lower your upper body back down.
4. Do 10 to 12 repetitions, gradually increasing as your back strength improves.
Read more: Working from home can mess up your spine Here’s how you can fix it now.
2. kneeling spinal twist
Spinal twist kneeling posture increases the rotational mobility of the thoracic spine. Increases spinal flexibility and relieves tension in the upper back.
Method of operation:
1. Begin by kneeling on all fours with your hands directly under your shoulders and knees in line with your hips.
2. Place one hand behind your head with your elbow pointing out to the side.
3. Slowly rotate your torso. and reach the elbow of the hand behind your head to the opposite side. without letting your hips twist
4. Return to the starting position and repeat on the other side.
5. Repeat 8 to 10 times on each side. It focuses on maintaining correct alignment throughout the movement.
3. twisted spine
Spinal twists in a body roll position target all spinal movements. especially the middle and lower parts At the same time it also stimulates the core muscles.
Method of operation:
1. Sit on a mat with your knees bent and feet flat on the floor.
2. Hold a foam roller or small towel between your hands. with arms extended forward
3. Slowly turn your torso to one side, keeping your hips and lower body stable.
4. Return to the center and twist to the other side.
5. Repeat the movement 10 to 12 times, focusing on rotation and keeping the spine high.
4. Mermaid curls or sides with curls.
The mermaid exercise targets the lateral muscles of the spine. Improves flexibility and agility in the lateral body. while stretching all the muscles along the spine
Method of operation:
1. Sit on the mat with your legs folded to one side, your knees bent, and your bottom feet placed near your sitting bones.
2. Hold a small foam roller or towel with both hands. stretch your arms above your head
3. Keeping your spine long, slowly bend to the opposite side. Feel the stretch along the length of your spine.
4. Return to the starting position and repeat on the other side.
5. Aim for 8 to 10 repetitions on each side. Emphasis is placed on maintaining correct alignment and taking deep breaths. throughout the exercise
5. Mermaid Twist and Drop
This exercise combines rotational movements and lateral bending to increase spinal mobility and relieve tension in the upper back and shoulders.
Method of operation:
1. Sit on the mat with your legs folded to one side, your knees bent, and your bottom feet placed near your sitting bones.
2. Place one hand behind your head with your elbow pointing out to the side.
3. Slowly rotate your torso. and reach the elbow of your hand behind your head to the opposite side.
4. As you twist, slowly lean sideways. Feel the stretch along the sides of the torso.
5. Hold the pose for a few seconds. Then release and return to the starting position.
6. Repeat with the other side, alternating sides 8-10 times.
Incorporating these exercises into your daily routine regularly. You will be able to increase the mobility of the spine. back pain relief and promotes a strong, flexible spine. So, start your journey towards an open, more flexible spine today!
