People who spend most of the day sitting may experience poor posture and back pain. If you are one of these people, you should make sure to take a few minutes a day and do some exercises that will help you relax your back and prevent it from contracting.

Stretches to relax your back

Here are 7 stretches that can help you relax your spine after a difficult day, in which tensions often build up on the upper back, making us feel heavy and contracted.

1: Child stretching

Get on all fours, with your wrists, elbows, and shoulders stacked. Place your palms on the floor and slowly press your glutes back, as far as you can toward your heels.

Extend your arms as far forward as possible and drop your head and chest down. Hold the pose for at least 20 seconds. Then slowly return to the starting position.

2: Cow face pose

Sit on the floor. Bring your left foot toward your right glute with your left knee pointing forward. Place your right leg on top of your left leg.

Your knees should be aligned as closely as possible and your face should be straight forward. Your feet should be on either side of you, with your toes pointing back. Stretch spine as much as possible.

3: Squeeze the shoulder blade

Stand with your arms at your sides and turn your palms out in this position. Keep your shoulders down and relaxed.

Squeeze your shoulder blades together. Your ears, shoulders, and hips should be aligned. Hold the position for 6 seconds and then relax.

4: Chest-to-knee stretch


Lie on your back with your knees bent and your feet flat on the floor. Put your hands under your knees. Slowly bring your knees to your chest and gently squeeze your knees with your hands.

Move your hips off the floor so you feel a stretch. Count to 5 and then return to the starting position.

5: Lower back rotational stretch

Lie on the floor, on your back, with your knees bent and your feet flat on the floor. Keep your shoulders firmly on the ground!

Gently roll your bent knees to the side. Hold the position for 10 seconds and then return to the starting position. Turn to the opposite side, hold and return to the starting position.

6: Seated back roll

Sit on the floor with your legs stretched out. Bend your left knee and place your left foot on your right leg. Put your left hand on the ground. Bend your right elbow and twist to the left.

Inhale, exhale and press your arm against your leg, looking over your left shoulder. Hold for 10 seconds and then return to the starting position.

7: Lateral flexion

Sit down and spread your legs as wide as you can. Place your arms on your right foot and tilt your head so that you can touch your knee. Hold for 5 seconds and then return to the starting position.

It should be noted that you should not force your body to perform postures that are not comfortable or that can further harm back problems.


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