Fitness yoga relieves back pain

If you are too nervous all day, your lower back will easily become sore. Try yoga at this time. Just stretch your muscles a little to relieve your lower back pain! Now, let me introduce you to a few fitness yoga movements that can relieve back pain.

Before starting yoga, you need to find a comfortable place, then sit down in a lotus sitting position, practice breathing exercises, calm your body and mind, and relax your body.

Bend your knees and bend down

Spread your feet apart as wide as your hips, bend your knees slightly, bend your body slowly downward, lift your hips, hug the elbow of your other hand, head down, and hold for 2-5 minutes until you feel your back begin to relax.

Cat Stretch

Kneel on the ground with your hands on your body, fingers open, inhale, tilt your head back, and lift your hips up to form a dog-like posture; when you exhale, arch your back upward, like a cat, head down, and your eyes look at your knees and stretch your spine and neck until you feel comfortable.

knee bending

Spread your feet slightly apart, stand naturally, bend your knees slightly, bend your knees slightly, and stretch your body horizontally until your body is parallel to the ground; stretch your hands straight to the sides, parallel to the ground, and retract your chin slightly, feeling as if you are pinching an orange., clench in your abdomen, keep your back as straight as possible, hold for 10-20 seconds, and repeat 5 times.

Cobra

Lie prone on the ground, place your hands on either side of your chest, inhale, stretch your body upward above your stomach, lift your feet upward, keep your chest, abdomen, and thighs close to the ground, shoulders open, hold for 5 breaths, then exhale, letting your lower back relax until your forehead is close to the ground. Note that you must warm up fully before doing this pose.

Superman

Lie on your back on the ground, inhale, stretch your body upward above your stomach, lift your feet upward, straighten your hands forward, and hold your right hand and left leg upward for 5 seconds to allow your right hand and left leg to recover, then change hands and repeat with your legs. Repeat the entire action 10 times. Relax your back by stretching your hands and legs diagonally.

Spine Torsion

Lie flat on the ground, bend your right knee so that your right leg is close to your abdomen with your toes pointing upwards, hold this position for 2 minutes, then place your right leg on the left side of your body, turn your head to the right, and straighten your right hand to the right until you feel the stretching in your back. Exhale deeply, then slowly relax, hold for 2-5 minutes, then switch to the other side.

After practice, you can maintain the corpse posture, adjust your breathing, and relax your body. (Internship Editor: Yan Lili)