The most effective exercise to stretch the spine

When our body shows signs of aging, it starts with the spine. The spine plays a very important role in physical health, and the consequences of problems with the spine are very serious. Therefore, in life, regularly doing some yoga stretching exercises can help increase the flexibility of the spine and back. Doing such exercises can also relieve problems such as low back pain caused by sitting or standing for a long time.

Exercise 1: Side pull

Stand with your feet apart, bend your right knee to 90 degrees, place your right hand close to your foot, and keep your arm as close to the ground as possible. Open your left leg to the side as far as possible, bend your body sideways, and raise your left arm diagonally upwards, keeping your arm and left leg in a straight line. Rest for a minute and then switch to the other side. Alternate left and right for 5 sets, 10 times each set.

Self-check of the movement: When doing this movement, stretch your legs as much as possible and focus your body on your waist. Avoid lying sideways on your legs and keep your body half a fist away from your right leg.

Body shaping advantages: This movement can make the lower body muscles tighter and modify the waist and leg lines.

Action 2: Step forward with your arms extended

Stand with your feet apart with your heels on the ground, left leg apart, right leg bent to 90 degrees, upper body kept upright, arms stretched out with palms down, eyes looking forward to the right, stay still for one minute then repeat on the other side. Alternate between the left and right legs to complete 3 to 4 sets, 10 reps per set

Self-check of movements: When bending the legs, the knee joint should not exceed the toes, and the upper body should remain upright. When breathing, inhale through the nostrils and exhale through the mouth, breathing evenly.

Body-sculpting benefits: This move focuses on shaping the arms and legs while increasing the body's balance.

Action 3: Lunge Pullup

Stretch your legs as far as possible in a lunge position, keep your body straight, raise your hands vertically with your palms facing each other, and look straight ahead. You can squat down at the same time. Hold for one minute, then repeat on the other side. Alternate left and right for 5 sets, 10 times each set.

Self-check of movements: bend the front leg to a right angle, straighten the back leg as far as possible, consciously tighten the waist and abdomen, and when pressing the body downward, always keep the upper body upright.

Body shaping advantages: beautify leg lines, enhance spinal flexibility, and shape your beautiful figure.

Action 4: Cat pose:

Place the yoga mat on the ground, kneel on your knees, put your back forward, support yourself with your limbs, open your palms, and arch your back like a cat stretching to stretch your back muscles. Be careful when doing this exercise. If you have ever injured your neck, do not lower your head and keep your neck and torso in the same straight line.

Action 5: Heroic:

Bend your calves, soles of your feet facing upwards, sit on your knees, keep your legs as close as possible, make sure the distance between your big toes and your body is no more than 30 cm, and place your hands on your knees. The Hero Pose stretches your back while relaxing your leg muscles.

Action 6: Cat and Dog:

First, use your limbs to support your body, arch your back and lower your head to complete the cat pose, then slowly hollow your spine and tilt your head upward to complete the entire movement. This movement can enhance back flexibility and relieve back pain. Hold each movement for at least 5-10 seconds.

Action 7: Half Cobra Pose:

Lie prone on the mat, bend your elbows, support your body with your palms, and use the strength of your arms to gently lift your upper body until your chest leaves the ground. Hold for 5-10 seconds to recover.