People who spend most of their day, sitting, might experience bad posture and back pain. If you’re one of these people, you need to make sure to take a few minutes a day and do some exercises that will help you relax your pine.
Here are 7 stretches that can help you relax your spine after a hard day:
1. Child stretch
Get down on all fours, with wrists, elbows and shoulders stacked. Place your palms flat on the floor.Slowly push your button back, as lose to your heels as you can. Extend your arms further and drop your head and chest downward. Hold the pose for at least 20 seconds. Slowly return to starting position.
2. Cow-face pose
Sit on the floor. Take your left foot toward your right glute with left knee pointing straight in front of you. Bring your right leg on top of your left leg. Your knees should line up as close as possible and your face should be straight forward. Your feet should be on either side of you, with your toes pointing behind you. Stretch your spine as much as possible.
3. Shoulder blade squeeze
Stand with your arms at your sides.Rotate our palms out maintaining this position. Keep your shoulders down and relaxed. Squeeze your shoulder blades together. Your ears, shoulders and hips should be aligned. Hold the position for 6 seconds and then relax.
4. Chest to knee stretch
Lay on your back with bent knees and feet flat on the floor. Place your hands under your knees. Slowly bring your knees toward your chest, using your hands to gently squeeze your knees. Roll your hips off the floor so that you feel a stretch. Count to 5 and then return to starting position.
5. Lower back rotational stretch
Lay on the floor, on your back, with bent knees and feet flat on the ground. Keep your shoulders firmly on the floor! Gently roll your bent knees over to one side. Hold the position for 10 seconds and then return to starting position. Roll over to the opposite side, hold and return to starting position.
6. Seated back twist
Sit on the floor with legs straight. Bend your left knee and place your left foot over your right leg. Put the left hand on the floor. Bend your right elbow and turn tot he left. Inhale.Exhale and press your arm into your leg, looking over your left shoulder. Hold for 10 seconds and then return to starting position.
7. Side bending
Sit down and open your legs as much as you can. Place your arms on your right foot and tilt your head so that you can touch your knee. Hold for 5 seconds and then return to starting position.