1. While sitting or standing, place your thumbs on the bottom of your chest and your little fingers on the sharp bone on the front of your waist. Use the distance between your fingers as a measuring stick.
2. Chin back and chest forward. Complete three deep breaths as follows.
3. The distance between thumb and little finger should increase with inhalation.
4. As you exhale, contract your abdominal muscles so your torso doesn't sag. This is the most important step: when you exhale, don't let your torso fall back toward your pelvis. It's hard to do, but be sure to use your abs as you exhale.
The purpose of each breath is to increase the distance between the thumb and the little finger and to increase the width of the upper back. You can do this when you elongate the back of the chest. Expand your chest with each inhalation and stretch and tighten your abdomen with each exhale. This way, you can fill your chest with each inhalation and maintain the height and width of your chest with each exhalation.
Repeat for five to ten rounds, holding three to four breaths in each round. Over time, your muscles will get stronger and your posture will improve.
Quick back pain relief: 6 simple stretching techniques for back pain relief
Stretching is also crucial in addition to core strengthening exercises such as basic training, as tight and stiff muscles and a lack of flexibility can lead to back pain. There are countless ways to stretch, including the six highlighted below. If these stretches cause pain, stop immediately and consult your doctor, chiropractor, or chiropractor before continuing.
When you start to practice these stretches, you may feel a slight discomfort, especially if you are just starting or have long intervals between workouts. My advice is not to rush, but to build up your tolerance for these stretches gradually.
Baby cobra —Lie on your stomach with your legs together, arms bent, palms on your chest and pressed to the floor, elbows bent. Lift it off the ground from your forehead for the first time. Breathe in and lift your chest, keeping the back of your neck stretched and your chin relaxed. Exhale and return your forehead to the mat. Repeat several times and focus on your breathing.
Bird hound —This stretch works your back, hips, and posterior femoris while working your core muscles and shoulders. Support with both hands and feet, then lift and straighten one leg and the opposite opposite arm. Hold three to five breaths in this position. On the other side, lift and straighten your hands and feet on the opposite side, holding three to five breaths.
Cat/cow —Begin by landing on your feet and knees, placing your hands directly under your shoulders and your knees just below your hips. As you breathe in, lower your belly and look up toward the ceiling. As you exhale, arch your spine upward, letting your tailbone fall between your thighs and your head rise between your arms. Repeat several times, slowly, to increase spinal activity.
Psoas major lungeYour psoas stretch from the bottom vertebra all the way to the top of your thighs, and if this muscle gets tight, it puts pressure on your lower back. The best way to stretch your psoas is through lunges.
Start with your left foot in front and your right knee on the floor. Place your hands on your left knee or hip. Move your hips slightly forward, holding three to five breaths. Repeat on the other side.
The squat –Spread your legs slightly wider than your hips and bend your knees so your thighs are parallel to the floor. Keep your knees close to the ground.
Place palms together at chest level. Use your elbows to separate your knees. If this hip pose is too difficult for you, place a block, bench, or book under your hip. Hold three to five breaths in this position.
Reverse –Twisting is good for rotating and lengthening your spine and can be practiced while sitting in a chair, in bed, or on the floor. First lie on your back with your knees up to your chest. Gently place your legs on one side of your body, while turning your torso to the opposite side and extending your arms. Maintain normal breathing for 30 seconds on this side, then repeat on the other side.
If you practice in a sitting position, lift your arms and gently rotate your torso. If you are sitting in a chair, you can hold the handle of the chair with one hand and place the other hand on the opposite leg. Extend your spine as you inhale, and twist as much as possible as you exhale. Repeat on the other side.
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