A flexible spine is the key to a healthy back. Special exercises will help develop natural flexibility. Do them every day and you will see significant results soon.
Instructions
Step 1
Sit in a Turkish position, keep your back straight, lock your fingers behind your back. As you inhale, pull the crown of your head up, as you exhale, lower your chin to the base of your neck. Begin to twist the body forward, stretching your back. Direct the top of the head down, trying to touch the floor, while not lifting the buttocks off the surface. Stay in the pose for 1 minute. As you inhale, gently straighten your spine, pretending to put each vertebra in place. With the next breath, pull the crown upward, stretching the spine.
Step 2
Do not change the starting position, just place your palms on your knees. As you inhale, direct your stomach forward and open your chest as much as possible, pulling your shoulders back. Lower your chin to the base of your neck. Hold the position for 1 minute. With an inhalation, return the spine to its original position.
Step 3
Get on your right knee, straighten your left leg, and take it exactly to the side. Stretch your arms up, stretch your spine behind the crown. As you exhale, tilt your body to the left, place your palm on your outstretched thigh, and continue to pull your right hand over your head. Bend for 1 minute. As you inhale, slowly straighten, raise your arms up and reach for the crown. Repeat the tilt to the right, swapping your legs.
Step 4
Sit on the floor, extend your left leg in front of you, and bend your right leg at the knee and put your heel in the groin. Place your left palm on your right knee, extend your right hand in front of you. With a breath, twist in the spine to the right side, put your palm on the floor behind your back. Hold the pose for 1 minute. Raise your right hand up and, with an exhalation, return to the starting position. Repeat the twist to the left, swapping arms and legs.
Step 5
Lie on the floor, bend your knees and place your feet near your buttocks, place your palms under your shoulders. As you inhale, lift your whole body up, straightening your legs and arms. Take the bridge pose. Hold the pose for at least 10 seconds. Exhale and lie on the floor. Pull your knees towards your stomach and your chin towards your legs. Having rounded your back, swing back and forth on it for 1 minute. As you inhale, lie on the floor and relax.
