Do these light lower back stretches for spine and muscle restoration.
For lighter lower back stretches that you can do daily without feeling pain, these are the ones for you.
Forward fold swing
As we’re often in an upright position, our back faces a lot of weight and compression. Simply bending forward can undo any stress and tension.
Stand straight with your feet together. Hinging from your hips, bend forward. Try to touch your hands to the floor. Once you are stable, hold opposite elbows and swing your body from side to side. Hold for 30 seconds.
(Also read: 8 Yoga Poses That Will Calm You Down Before Bedtime)
Supported sun salutation reach
Stand straight with your feet together. Reach your hands straight up above your head with your palms together. Look up and tighten your glutes to move your hips forward as you reach back. Go down only to the height that you can return to standing position from. Hold for a few seconds and bend forward to counter the pose.
(Also read: Why You Should Do Sun Salutations Every Day)
Reclining side twist
Bending and arching doesn’t always stretch your back in the angle you want it to. In such cases, you can use yoga twists to restore and retain your spine’s natural range of motion.
Lie on your back with your feet together. Place your arms to the sides in a straight line with your palms facing down. Lift up your right leg with your right knee bent. Place your left hand on the outer side of your right knee and gently bring it to the left side. Try to bring it closer to the floor, but make sure your right shoulder stays on the floor. You can look up or look to the right. Hold for 30 seconds and repeat on other side.
(Also read: Easy Ways to Do Yoga in Bed)
One might opt for an upward dog for a deeper stretch, but a cobra provides sufficient stretch. It is easier than an upward dog because you are not using too much arm, back or leg strength to lift your body off the floor.
Lie face down with your feet together. Place your hands on the ground beside or slightly in front of your shoulders. Point your toes and straighten your arms as you lift your upper body up. Keep your pelvis on the ground. Reach your chin upwards and breathe. Hold for 30 seconds.
(Also read: Best Yoga Poses for A Strong And Flexible Back)
Take one or two blocks, depending on your flexibility, and place them horizontally on your mat. Lie on top of them on your back. Make sure they are above your pelvis and on your mid back. Hold for 30 seconds to a minute.
(Also read: Why You Shouldn’t Skip Savasana In Your Yoga Session)