Sep 23, 2024

Aarushi Bhadury

10 Exercises For Stiff Back

​Bridge Pose​

Lie on your back with your knees bent and feet flat on the floor. Press your feet into the floor and lift your hips off the ground. Hold for 30 seconds, then lower your hips back down. Repeat 10-15 times.

Credit: Canva

​Cat-Cow Pose​

Get on your hands and knees, ensuring your wrists are directly under your shoulders and your knees are directly under your hips. Inhale as you arch your back, lifting your head and tailbone. Exhale as you round your back, drawing your chin to your chest and tucking your pelvis.

Credit: Canva

​Child's Pose Variation​

Kneel on the floor with your big toes touching. Sit back on your heels and lower your torso forward, resting your forehead on the floor. Extend your arms out in front of you and place a blanket or pillow under your hips for added support.

Credit: Canva

​Child's Pose​

Kneel on the floor with your big toes touching. Sit back on your heels and lower your torso forward, resting your forehead on the floor. Extend your arms out in front of you. Hold this pose for 30 seconds to 1 minute.

Credit: Canva

You may also like

9 Signs Of Mpox That You Should Be Aware...
9 Tips to Keep Your Mind Sharp

​Cobra Pose​

Lie on your stomach with your legs extended and your palms flat on the floor, directly under your shoulders. Inhale and lift your chest off the ground, keeping your hips pressed down. Hold for 30 seconds, then lower back down. Repeat 10-15 times.

Credit: Canva

​Hamstring Stretch​

Sit on the floor with your legs extended in front of you. Reach forward towards your toes, keeping your legs straight. Hold for 30 seconds, then relax. Repeat 10 times.

Credit: Canva

​Knee-to-Chest Pose​

Lie on your back and bring one knee towards your chest. Hold for 30 seconds, then switch legs. Repeat 10 times on each side.

Credit: Canva

​Pigeon Pose​

Start on your hands and knees. Bring one knee forward, placing it outside your hip. Extend the other leg behind you, resting the top of your foot on the floor. Lean forward and rest your forearms on the floor. Hold for 30 seconds to 1 minute, then switch legs.

Credit: Canva

​Quadriceps Stretch​

Stand up straight and grab your ankle behind you. Gently pull your heel towards your buttocks until you feel a stretch in your quadriceps. Hold for 30 seconds, then switch legs. Repeat 10 times on each side.

Credit: Canva

Thanks For Reading !

Next: 9 Signs Of Mpox That You Should Be Aware Of

See more stories