Spinal mobility ☘️

For a healthy back, it is very important to pay attention to it every day! That is why today we have prepared a set of exercises for you that you can do in the morning. It will not take much time.

1. Bending + unbending – 10 times

This exercise will help warm up the back muscles and spine for the following exercises, and will also help relax the lower back.

2. Twists – 10 times in each direction

Will improve the mobility of the thoracic region.

3. Side bends – 10 times in each direction

The exercise will help stretch the sides of the body.

4. Waves – 10 times

Will help relax the back after the previous exercises.

🧩 Hip Opening

Freedom of movement in the pelvic area is the health of the whole body and the pelvic organs in particular. Lack of flexibility in the hip area can be the cause of knee tension and back pain. So try simple exercises 👇🏻

1. Hip abduction - dynamically 10 times

This exercise will help warm up the hips and hips for further exercises.

2. Butterfly with pushing out the right leg - statically 10 counts

This exercise will help open the right hip joint and stretch the inner thigh.

3. Full butterfly - statically 10 counts

The exercise will help distribute the load evenly on 2 hips. Stretch the muscles of the groin area. Hold the position for 10 counts.

4. Butterfly with pushing out the left leg - statically 10 counts

Repeat the 2nd exercise of the complex on the 2nd side.

Repeat the complex 3 times ✔️

Supta Padangusthasana II — lying on the back with the big toe grasp

"Supta" — lying;

"Pada" — foot, leg;

"Angustha" — big toe.

This asana helps to stretch the back and inner surfaces of the legs, the muscles of the lower back; helps to open the hip and sacroiliac joints; improves blood circulation in the lower limbs and pelvis.

▪️ How to adjust the position?

Lying on your back, straighten your leg with the heel towards the ceiling, the hand of the same name grasps the big toe. As you exhale, without loosening the tension, smoothly move the leg to the side to a comfortable level.

▫️ How to make it easier?

If you cannot reach your foot with your hand, use a strap. You can also leave your knee bent.

▪️ How long to do?

Hold this position for 4 breathing cycles. Repeat on the 2nd side.

▫️ Contraindications?

Diseases and injuries of the knee, hip joints, spine.

Balance for the abdominal and back muscles:

→ sitting on the middle of the buttocks, lift the knees to the shoulders;

→ hold the position, balancing on the buttocks.

✔️ Perform the exercise for 10 seconds. You can do 2-4 approaches.

This exercise helps to strengthen the abdominal and back muscles. The exercise also develops balance, which helps to increase awareness of your body and improve coordination, this has a positive effect on everyday movements and overall well-being!

A set of exercises in the pigeon position 🕊

1. Bends with a lock - 5 times in dynamics

This exercise will help you improve your posture, strengthen the muscles of the lower back and make the movements in the hip joints freer.

2. Stretching with a leg grip - 10 counts in statics

This exercise is aimed at stretching the front surface of the back leg, which, in turn, helps to improve the mobility of the hip joints and spine. The leg grip helps to open the chest.

✅ Eka Pada Pavanamuktasana - Half Wind Releasing Pose

"Eka" - one;

"Pada" - foot, leg;

"Pavana" - wind;

"Mukta" - release.

This asana helps to improve digestion. The asana also improves the mobility of the hip joints, stretches the spine.

▪️ How to adjust the position?

Lying on your back, bend your knee, pull your leg up to your stomach with your hands. Leave your buttocks on the floor.

▪️ How long to do it?

Hold this position for 4 breathing cycles. Repeat on the 2nd side.

▫️ Contraindications?

Diseases and injuries of the knee, hip joints, spine.