Mar 07, 2025
Aarushi BhaduryOn hands and knees, extend opposite arm and leg. Hold, then switch sides. This improves core stability and balance.
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Lie back, knees bent. Lift hips off the floor, forming a straight line. Hold, then lower. This strengthens glutes and lower back.
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On hands and knees, arch your back like a cat, then drop your belly like a cow. Repeat slowly, improving spine flexibility and relieving tension.
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Lie back, bend knees. Pull one knee to your chest, hold briefly, then lower. Repeat with the other leg. This gently stretches the lower back.
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Lie back, knees bent, arms out. Drop knees to one side, keeping shoulders flat. Hold, then repeat on the other side. This relieves lower back stiffness.
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Lie back, knees bent. Lift shoulders slightly, engaging abs. Hold, then lower. This strengthens core, supporting your back. Avoid full sit-ups.
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Lie flat, knees bent. Tighten abs, press lower back to floor. Hold, then release. This strengthens core muscles and stabilizes your back.
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Sit in a chair, twist your torso, looking over your shoulder. Hold, then repeat on the other side. This increases spinal mobility.
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Stand with hands on lower back, gently bend backward. Hold, then return. This strengthens lower back muscles, but only bend slightly.
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Lean against a wall, slide down to a 90-degree knee bend. Hold, then slide up. This strengthens leg muscles supporting your back.
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