Had a hectic and tiring day at work? Well, it’s important to give your back the little stretch postures it needs before jumping off to bed. Stretching helps to keep your muscles flexible and relaxed in order to avoid discomfort in every activity you indulge in. Try these back stretches to give you the best sleeping periods.
1. Sleeping swan
Thing(s) you need: A pillow
With each pose, breathe in and out through your nose for a calming effect on the nervous system.
What it aims at: Neck, shoulders, back, hips, and legs
- Sit on the floor with a pillow in front of you. Bend left knee, bringing the sole of your left foot to right inner thigh. Lift your butt and extend right leg behind you.
- Staying centered, gently hinge forward from hips, placing your head on the pillow. Extend arms forward, elbows slightly bent.
- Hold for 8 to 10 breaths. Roll back up. Switch legs, repeat.
2. Happy baby
What it aims at: Back, hips, and hamstrings
- Lie face-up. Bend knees into chest and grab inside edges of feet with hands, palms out.
- Bring knees out to sides, then lower toward armpits, keeping heels above knees, feet flexed.
- Hold for 8 to 10 breaths, gently rocking from side to side.
3. Seated side bend
What it aims at: Neck, shoulders, back, and obliques
- Sit on the pillow in a cross-legged position. Place left hand on the floor to side of your hip, left elbow slightly bent. Extend right arm by ear.
- Lean to left, keeping butt on floor, shoulders down.
- Hold for 8 to 10 breaths. Switch sides and repeat.
4. Rag doll
What it aims at: Neck, shoulders, back, and hips
- Stand with feet hip-width apart, knees slightly bent.
- Place right hand on left elbow, left hand on right elbow.
- Bend over from hips, letting arms and head hang down.
- Hold for 8 to 10 breaths. Gently roll back up.
Image courtesy of: yogajournal.com, sport360.com, sheerluxe.com, erinbidlake.com.