1) Cat-Cow Stretch
How to Do It:
Start on your hands and knees in a tabletop position.
Inhale as you arch your back (cow position), lifting your head and tailbone.
Exhale as you round your spine (cat position), tucking your chin to your chest.
2) Pelvic Tilts
How to Do It:
Lie on your back with knees bent.
Tighten your abdominal muscles and flatten your back against the floor.
Hold for a few seconds, then relax.
Repetitions: 10-15 times.
3) Bridges
How to Do It:
Lie on your back with knees bent and feet flat on the floor.
Lift your hips toward the ceiling, squeezing your glutes.
Hold for a few seconds and lower back down.
Repetitions: 10-15 times.
4) Bird dog exercise
How to do it:
Slowly extend your right arm forward and your left leg straight back, keeping them parallel to the ground. Your body should form a straight line from your fingertips to your toes.
Hold this position for 3-5 seconds.
Repetitions: 8-12 repetitions on each side, and do 2-3 sets.
5) Knee Rolls
How to Do It:
Lie on your back and pull one knee toward your chest, keeping the other foot flat on the floor.
Hold for 20-30 seconds, then switch legs.
Repetitions: 2-3 times per leg.
Spine by Jalaj
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