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If you are experiencing back pain, it’s high time to start addressing this unpleasant situation.
We have a perfect solution for you: specially easy exercises that can permanently reduce or even completely eliminate the pain.
In addition, they fight insomnia and stress and produce overall relaxation of the body. That’s why it is recommended to practice them in the evening. These are not mere movements, but a targeted system of positions that have a truly miraculous effect on the spine.
After just the third session following this program you will feel your body responding and your muscles getting stronger. You will become stronger and also have better sleep and a regenerated body. The pain that appears in the lower back and neck really disappeared! I didn’t believe it until I tried it myself. These exercises are suitable for everyone. Age doesn’t matter.
Exercises for relaxation, against insomnia and back pain
Let’s begin!
Sit cross-legged, relax and straighten your spine. You can lift your neck slightly upward, with your hands resting on your crossed legs. Sit in this position for a few minutes and breathe as deeply and smoothly as possible. This will help relax the muscles.
Forward bend
Sit down with your legs straight out in front of you. Slowly try to reach your toes. Focus on lengthening your body as you exhale. At this point the tendons and muscles in your legs are more flexible and it is easier to achieve maximum stretch. Repeat 5 times.
Child’s pose
Sit back on your heels with your knees shoulder-width apart and your hands behind your body. Slowly bend forward and lower your head completely. Stay in this relaxed position for 3–4 minutes with breaks, breathe deeply and evenly, and you will feel the stretching of the spinal and lumbar muscles.
Twist
Place your right hand on your left knee. Put your left hand behind your body and slowly turn to the left. Turn your head with your body and look to the left. Breathe as deeply as you can!
Slowly return to the starting position; you will feel the stretch in the lateral and oblique abdominal muscles and the lumbar muscles.
Repeat the same with the right leg.
Goddess pose
Lie on your back, bend your knees and bring your feet together. Place your hands on your sides. Breathe evenly, try to stretch the inner sides of your thighs outward as much as possible and hold. Stay in this position as long as it is comfortable for you; 2 minutes is the maximum.
Legs on the wall
Raise your straight legs and rest them against the wall. Let your torso and arms relax. Stay in this position for 3 minutes, breathing deeply. Try to get rid of all unnecessary thoughts; you will feel the muscles in your legs and back stretching.
Wind-relieving pose
Lie on your back, bend your knees and bring your ankles together. Pull your knees toward your chest with your hands and hold them firmly.
You will feel the muscles of the thighs and lower back stretch.
At first it may be difficult, but once you understand your body, this exercise will be pleasant and relaxing. Don’t forget to breathe deeply.
Fish pose
Lie on your back. Place your hands under your hips. Slowly lift your chest up and tilt your head back. Breathe evenly. Slowly return down.
After this exercise you will feel reborn. Muscle cramps and pains caused by fatigue and overwork will disappear, the spine will be aligned. The neck will relax and blood flow to the brain will improve. No more headaches and sleep disorders!
