The Yoga exercises are great to stretch the muscles, combating the pain in your back after a tiring day of work, study or poor posture. These exercises are easy to do and can be done at home, with some caution.
If the back pain worsens with any of these movements, it is recommended not to do the exercise and try to relax lying face up, under a firm surface.
To relieve back pain, this sequence of exercises should be done at least once per week, holding each position for about 10 breaths. Check out here 3 Yoga exercises:
Sitting on top of the heels, lower the body toward the floor stretching the arms forward to stretch your back. Maintain this position for 15 seconds.
Sitting with the legs bent, try to touch the back of the hands, in each other, as shown in the image. The progression of the exercise is to pull over the palms of the two hands in the same position.
Sitting with legs outstretched, bend one knee and move the foot over the other leg, letting the sole of the foot on the floor. Then, with the column aligned, rotate the body to the side of the bent leg, supporting with the hand near the hip, as shown in the image, while breathing deeply.
Spread your legs and bend your body forward, resting one hand on the floor and raise the other arm as shown in the image.
These exercises improve the elasticity of muscles, range of motion, and the oxygenation of the whole body, and may be conducted by individuals of all ages. The ideal is that the Yoga exercises are performed in a Yoga center with a teacher for that the movements are performed in perfection, avoiding pain, contractures, and the worsening of symptoms related to changes of the column.
The Yoga instructor should be informed what is the characteristic of pain in the back and if there are other associated symptoms such as burning sensation or tingling in any part of the body and which movements increase or decrease pain to be able to tailor the exercises to your needs.
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