Six Easy Back Exercises To Make You Feel like You’ve Just Had a Massage

5Chair pigeon, what it’s good for and how to do it

This exercise is great for relaxing your feet, your glutes and also stretches the lower back. Sit on a chair that has a straight back and place your right ankle on your left knee. 

Image Source: www.aumyogashala.com

How to do it

Move your body forward by stretching it. You need to feel the stretch while making your stomach touch your hips. You can touch one hip at a time and while doing so you will feel your back being stretched. Keep a straight back and maintain the position for half a minute. Breathe deeply five times and then change to the other leg. Repeat three times for each leg. 

Image Source: www.kafepauza.mk

6Low backstretch, what it’s good for and starting position

Although this isn’t conventional for an office, you could do it if you have your own room. But this is best done at home in the morning. Lie on your back to start with and draw your knees up to your stomach and do it gently. A more effective way will be to move one leg up, bend it and hold it, then move the other leg similarly and hold both legs. The exercise is a perfect back stretch that relieves tension in the lower back and glutes. It is the most effective way to manage back pain. 

Image Source: masalledesport.com

How to do it

While holding the right knee, straighten the left leg and place it slowly onto the ground, hold the position for half a minute, then come back to the starting position and perform the move with the other leg. Do this at least 6 to 8 times each leg.

Image Source: www.kafepauza.mk

7This also helps gastric problems and improves digestion

Another big advantage of this exercise according to yoga is digestion, relief from low back pain and relief from gastric problems. It is called the yoga Apanasana pose. All you need to do is maintain the starting position with your knees held firmly to your abdomen for at least 30 seconds and release.

Image Source: centro-maya.com