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These four simple exercises are a perfect way to loosen up a stiff back after a long day.
When you stretch your spine and hips every day even for just a few minutes, you’ll notice a big difference and the pain will subside. Your mobility will improve, your nervous system will relax, your posture will be corrected and the quality of your sleep will also improve. The wall is a great aid in this case, because by pressing into the wall you draw your spine and hips toward it, thereby releasing muscle tension.
Anyone who suffers from neck, back, or shoulder pain should learn these exercises. They reduce pain, stress and tension.
1. Wall rolling – Massages pressure from the upper and lower muscles and the pelvis – all the places where stress accumulates. The forward bend helps open the chest and gives your lungs more room for deep breathing.
2. Supported child pose – Allows the body to rest and relax, which encourages the brain to do the same. As you lengthen the spine you can imagine your breath circulating from your toes up to your head. It is also a form of meditation. Focus on deep inhales and exhales.
3. Hip relaxation – This exercise releases tension in the hips, which are a common place for stress-related tightness. This pose works very intensely to release the hips, allowing the muscles to relax and rest.
4. Legs-up-the-wall – It’s a simple way to combine the benefits of improved circulation without having to do handstands. Even 15 minutes in this position will improve blood circulation and help oxygenate the body.
All you need for these exercises is a wall!
Wall rolling – instructions
1. Stand with your back against the wall and place your feet hip-width apart.
2. Tuck your chin to your chest and slowly fold your torso down until your fingers touch the floor.
3. Hold this position for a few seconds. Then slowly return to standing and feel the pressure of your spine against the wall.
4. Repeat 5 times.
Supported child pose – instructions
1. Kneel on the floor or on a mat and place your knees wider than hip-width.
2. Place your hands on the wall and relax your chest and shoulders. Imagine your whole body melting toward the wall, touching it only with your palms.
3. Hold this position for 10 breaths. With each exhale, release your neck, shoulders, back and hips.
Hip relaxation – instructions
1. Lie on your back with your legs on the wall at a 90 ° angle. Cross your right ankle over your left thigh. Gently open your right knee toward the wall.
2. Press your left foot firmly into the wall as if you wanted to make a hole in it.
3. Hold for 5 deep breaths, switch legs and repeat.
Legs-up-the-wall – instructions
1. Lie on your back about a meter from the wall. Place your legs on the wall and let your arms rest loosely by your sides.
2. You should feel that the wall can take the weight of your legs without straining your lower back.
3. Stay in this position for at least 3 minutes. Then roll to your side and carefully get up using your hip.
