Fitness with Yoga Exercises - Energy Meditation Zeal Rigour Excercise

Basic exercises for back pain relief

Today we continue with exercises that will give you some relief from back-pain. Work at your own pace and at your own level of flexibility. The goal is to stretch the muscles in a way that they are not strained while doing something they may not have done for a long time.

Exercise 1

EXERCISE 1

•  Lie on your stomach with your legs straight and arms stretched forward
•  Inhale and raise one leg and the opposite arm at same time. Keep the shoulder in line with the ear, and the raised leg in the centre of the bodyline
•  Hold the position for 10 - 30 seconds.
•  Exhale and lower the arm and the leg.

Exercise 2

EXERCISE 2

•  Lie on your stomach with both your legs and arms stretched forward
•  Inhale and raise the legs, upper body and the arms at same time, as shown.
•  Keep the shoulder in line with the ear
•  Hold the position for 10-30 seconds, breathing normally
•  Exhale and lower the arms and the legs.

Exercise 3

EXERCISE 3

•  Lie on your stomach with your chin on the floor and your palms under the your thighs
•  Inhale and raise one leg as high as possible
•  Hold the position for 10-30 seconds
•  Exhale and slowly bring the leg down
•  Repeat with the other leg.

Exercise 4

EXERCISE 4

•  Lie on your stomach with your chin on floor and your palms under your thighs
•  Inhale and raise both your legs as high as you can
•  Hold the position for a few seconds
•  Exhale and slowly lower both legs.