2. Relax the lower back
Kneel down keeping your spine upright and put your hands on your waist. Look forward.
Inhale by pulling the pelvis back in a smooth movement , making sure that the shoulders, hips and knees are aligned.
Exhale by moving the pelvis forward (retroversion) and activating the abdomen.
Feel the stretch in your lower back as you release tension throughout your lower back. Perform this movement about 8-10 times.
Next, rest in child’s position (sit on your heels and rest your head on the floor). Repeat twice.
3. Soften the shoulder blades
Keep your knees in the same position as in the previous position and interlock your fingers behind your back . Straighten the elbows well and lengthen the neck releasing the tension, on an inhalation.
Exhale slowly as you lean your trunk forward until your forehead touches the ground. If you don’t make it, you have the option of using a cushion or rolled blanket to support you.
Breathe five or six times deeply, softening the stiffness in the neck, shoulders, and scapulae .
Promote postural correction with this exercise that is a balm for the entire upper back muscle.
4. Strengthens the back
Lie on your stomach with your legs straight and arms stretched out in front of you.
The forehead should rest on the ground. Exhale and lift your head, legs, arms, and upper torso off the floor .
Feel the weight of your body supported by the lower ribs, the pelvis and the abdomen.
Hold the position for six breaths, activating the buttocks, opening the chest on each one and resisting the thrust of the arms.
5. Revitalizes the spine
Lie on your back with your legs straight and your arms relaxed by your sides.
Lengthen the neck and slightly lift the chin .
Bring your right knee up to your chest, holding it in with both hands as you inhale.
You can also flex the opposite leg to increase the stability of the pelvis.
Maintain the position for about six breaths and change legs. Repeat the exercise holding both legs at the same time to finish.
6. Release tension
Roll up a blanket and lie on it on your back. He tries to get it under her shoulder blades.
Let your head rest on the floor while maintaining a comfortable posture. To do this, you may need to adjust the blanket or prop it up on a cushion.
Open your arms in a cross and relax your shoulders that rest on the ground. Smooth your lumbar curvature.
Hold the position for 8-10 deep breaths , noting the expansion of your chest as you inhale. Exhale and release the accumulated tension.
