Back Pain? Try these Simple Stretches at Home
For a Healthy Morning Routine
Back Pain? Try These Stretches 😍
Do them in the morning after waking up. Hold each pose for 30 to 90 seconds and perform on both sides if needed.
1. Lying Glute Stretch
2. Seated Straight Back
3. Lying Spinal Twist
4. Seated Chest Opener
Lying Glute Stretch
Lie down on the mat and pull your left knee in a 90-degree angle towards your chest, keeping your toes pointed to the ceiling. Bring your right knee in fron of your left, also in a 90-degree angle. Gently pull below your left knee untill you feel enough of a stretch in your right glute. Switch after 30-90 seconds. Switch.
Seated Straight Back
Sit down on your butt with you back straight and feet flat on the floor. Knees in a 45-degree angle, shoulders away from your ears. You can hold your knees with your hands.
Lying Spinal Twist
Lie down on your back with your spine straight facing the ceiling. Bring your left leg to the left side and your right leg to the right. Keep your upper-back on the mat. Switch.
Seated Chest Opener
Sit down with your left leg extended and your right heel in. Bring your left hand to you right knee and your right hand behind your butt. Rotate your chest to the right, keeping your shoulders away from the ears. Straight back. Switch.
15 Minutes Back and Abs Stretch and Strength
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