Yoga

Yoga for a Stronger Back

Backache is a common problem and many people are affected by back related troubles. The first step on the road to a stronger back is to help all the tight muscles in your back ease back to their optimum resting length. You’ll have the greatest range of motion, of course, when your muscles are relaxed and ready to stretch. Here we are giving some yogic exercises for a stronger back.

Exercise 1
Be sure to warm up before you try this exercise to strengthen your abdominal muscles and help you correctly position your pelvis.

  • Lie down with your arms at your sides, your feet flat on the floor, and your knees bent at a 45-degree angle.
  • As you exhale, gradually curl your head, shoulders, and upper back off the floor. Keep your chin tucked. Hold for a count of five, focusing on keeping your pelvis in position.
  • Then release slowly. Repeat four more times.

Another exercise
You can do this exercise in bed, but it’s better to do it while lying on the floor.

  • Lie on your back with your arms stretched out to the sides and your legs straight.
  • Lift your right leg, bend it at the knee, and place your right foot on your left knee.
  • Keeping your arms extended and your right foot on your left knee, slowly drop the knee toward your right side. Go only as far as you can; don’t strain. Remember to keep breathing steadily.
  • Now slowly bring your knee up and gradually drop it down to your left side. Let your head follow. Again, only stretch as far as you comfortably can. There is no need to strain or force the movement.

We hope the yogic exercises given here will prove useful to make your back more flexible and stronger.

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