by Have you ever felt like your back is craving a good stretch, wanting to release the tension that builds up from everyday activities? Okay, do not worry! We have the solution for you. Get ready to embark on a hair-raising adventure as we tell you about some exciting and heart-warming exercises. So, let’s take a look at 5 expert-recommended spine exercises you can do at home.
A healthy, flexible spine is vital for maintaining proper posture, preventing back pain, and improving overall mobility. By incorporating specific exercises into your fitness routine, you can effectively open up your spine, increase your flexibility, and promote better spinal health. Engaging in exercises that specifically target your spine can significantly improve your mobility.
Back pain is a common problem caused by a number of factors, including poor posture, muscle imbalances, and sedentary lifestyles. Engaging in exercises that target the spine can help alleviate back pain by strengthening supporting muscles and improving spinal alignment.
5 spine exercises you can do at home
The famous fitness trainer, Namrata Purohit, shared an Instagram video in which she is seen performing 5 exercises that can relax the body and open the spine. Let’s see how to do these exercises.
1. Back extension
The back extension exercise primarily targets the muscles of the lower back, promoting extension and flexibility in the lumbar spine.
How to do it:
1. Lie on your stomach on a mat, with your legs extended and your arms resting next to your body.
2. Engage your core and glutes to lift your chest off the ground while keeping your neck in a neutral position.
3. Hold the elevated position for a few seconds, then lower your upper body back down.
4. Repeat for 10 to 12 repetitions, gradually increasing as your back strength improves.
Also read: Working from home could be a problem for your spine. This is how you can fix it right away
2. Kneeling spinal twist
The kneeling spinal twist exercise helps improve rotational mobility in the thoracic spine, improving spinal flexibility and releasing tension in the upper back.
How to do it:
1. Begin by kneeling on all fours, with your hands placed directly under your shoulders and your knees in line with your hips.
2. Place one hand behind your head, keeping your elbow pointing to the side.
3. Slowly rotate your torso and bring your elbow behind your head to the opposite side, without allowing your hips to twist.
4. Return to the starting position and repeat on the other side.
5. Perform 8-10 repetitions on each side, focusing on maintaining proper alignment throughout the movement.
3. Spinal twist with twist
The spinal twist with a twist exercise targets the mobility of the entire spine, especially the middle and lower sections, while also engaging the core muscles.
How to do it:
1. Sit on a mat with your knees bent and feet flat on the floor.
2. Hold a small foam roller or towel between your hands, keeping your arms extended in front of you.
3. Slowly rotate your torso to the side while keeping your hips and lower body stable.
4. Return to center and then turn to the other side.
5. Repeat the movement for 10 to 12 repetitions, concentrating on the rotation and keeping the spine upright.
4. Mermaid or Side Bend with Roll
The mermaid exercise targets the lateral spinal flexors, improving flexibility and mobility on the sides of the body while stretching the muscles along the entire length of the spine.
How to do it:
1. Sit on a mat with your legs bent to the side, knees bent, and bottom foot placed near your sit bone.
2. Hold a small foam roller or towel in both hands, extending your arms above your head.
3. Keeping your spine long, slowly lean to the opposite side, feeling a stretch through your spine.
4. Return to the starting position and repeat on the other side.
5. Aim for 8-10 repetitions on each side, focusing on maintaining proper alignment and breathing deeply throughout the exercise.
5. Siren twist and release
This exercise combines rotational movement and lateral flexion to improve spinal mobility and release tension in the upper back and shoulders.
How to do it:
1. Sit on a mat with your legs bent to the side, knees bent, and bottom foot placed near your sit bone.
2. Place one hand behind your head, keeping your elbow pointing to the side.
3. Slowly rotate your torso and bring your elbow behind your head to the opposite side.
4. As you twist, gently lean to the side, feeling a stretch along the side of your torso.
5. Hold for a few seconds, then release and return to starting position.
6. Repeat on the other side, alternating between each side for 8 to 10 repetitions.
By consistently incorporating these exercises into your routine, you can improve the mobility of your spine, relieve back pain, and promote a healthy and flexible spine. So start your journey to a more open and flexible spine today!
