These exercises can improve spine flexibility and posture
What's the story
Maintaining spine flexibility and good posture is imperative for overall health and well-being.
Regular exercise can improve these areas, minimizing the chances of back pain and improving mobility.
In this article, we list five exercises that can help improve your spine flexibility and posture.
They are easy to perform at home, without any special equipment, making them accessible to all those looking to improve their spinal health.
Drive 1
Cat-cow stretch
The cat-cow stretch is a gentle way to warm up the spine, increasing its flexibility.
Start on your hands and knees in a tabletop position.
Inhale as you arch your back, lifting your head and tailbone towards the ceiling (cow pose).
Exhale as you round your back, tucking your chin towards your chest (cat pose).
Repeat this sequence several times to promote spinal mobility.
Drive 2
Child's pose
Child's pose is a restorative yoga position that stretches the lower back while promoting relaxation.
Begin by kneeling on the floor with toes touching and knees apart.
Sit back on your heels, then extend your arms forward on the ground while lowering your torso between your thighs.
Hold this position for several breaths, allowing gravity to gently stretch the spine.
Drive 3
Seated forward bend
The seated forward bend targets the hamstrings and lower back, helping with spinal flexibility.
Sit with legs extended straight in front of you.
Inhale deeply, then exhale as you lean forward from the hips, reaching towards your feet with both hands.
Keep the spine long rather than rounding it excessively.
Hold this stretch for several breaths before releasing.
Drive 4
Cobra pose
Cobra pose strengthens the muscles along the spine, as well as improving posture by opening up the chest area.
Lie face down with palms flat under shoulders; elbows should be close to body sides, but not touching them directly yet.
Press into palms, lifting the chest off the ground, keeping pelvis grounded throughout movement till arms are straightened fully, if possible, without straining neck/lower-back region too much during execution phase itself.
Drive 5
Bridge pose
Bridge pose strengthens the core, aiding in proper alignment within the vertebral column itself!
Lie flat on your back, bending knees and placing feet hip-width apart on the mat below.
Arms lie along the torso, palms facing down at first before engaging the glutes, lifting the hips up to ceiling level, and maintaining a steady breath throughout the duration of the held position achieved successfully.