Do you want a healthy spine! of-course everyone wants to look good! here we have brought together some of the great exercises, that will for sure help you get a nice and healthy spine. As our lives become more sedentary, back pain is now more prevalent than ever. Sitting for long periods stiffens the muscles and can cause aches in the lower back. If you have an office job it is important to take regular exercise specifically to loosen up your back muscles. We’ve collected a few than you can do at home below,
While lying on your back, bend your right leg at the knee and keep your foot flat to the floor. Stretch out your left leg above your head. Grasp it with both hands under the knee, and pull it towards your torso. Hold this pulling motion for 30 seconds. Repeat twice then switch legs.
Similar to exercise one. Lie on your back and bend both legs at the knee. Grasp your left leg with both hands at the knee and pull it towards your torso. Hold the position for 20 seconds. Repeat the exercise twice for both legs.
Lie on your back. Stretch your right arm out to the side, at a right angle to your body. Stretch your left leg out so that it is straight. Try to stretch your right knee towards your left side, so that it almost touches your left hand. Hold this position for 20 seconds. Repeat the exercise twice then switch sides.
Lie on your back and bend your left leg at the knee. Place the lower half of your right leg crosswise over your left thigh, with your knee pointing out sideways at a right angle. Gently pull your left leg up towards your head. Hold this position for 30 seconds. Switch the position of your legs and repeat.
Kneel on the floor using your right knee and stretch out your leg behind you. Your left leg should be bent at the knee. Hold this position for 30 seconds. Repeat the exercise with the position of your legs changed.
Lie on your right side. Bend your left leg at the knee, grasping your ankle with your left hand. Carefully pull on your ankle with your hand, thereby tensing the muscles in your left thigh. Your back should be straight with no strain on your spine. Hold this position for 30 seconds. Swap sides and repeat the exercise.Source: collective-evolution