10/01/2021
If you’re dealing with back pain, yoga may be just what the doctor ordered. Yoga is a mind-body therapy that’s often recommended to treat not only back pain but the stress that accompanies it. The yoga can strengthen and relax your body.
Practicing yoga for even a few minutes a day can help you gain more awareness of your body. This will help you notice where you’re holding tension and where you have imbalances. You can use this awareness to bring yourself into balance and alignment.
1) two knew spinal twist
This restorative twist promotes movement and mobility in the spine and back. It stretches your spine, back, and shoulders. Practicing this pose can help relieve pain and stiffness in your back and knee.
Muscles worked:
erector spinae
re**us abdominis
trapezius
pectoralis major
2) Bridging pose
This is a backbend and inversion that can be stimulating or restorative. It stretches the spine and it may relieve backaches and headaches.
Muscles worked:
re**us and transverse abdominis
gluteus muscles
erector spinae
hamstrings
3) cat and cow pose
This gentle, accessible backbend stretches and mobilizes the spine. Practicing this pose also stretches your torso, shoulders, and neck.
Muscles worked:
erector spinae
re**us abdominis
triceps
serratus anterior
gluteus maximus
4) child's pose
This gentle forward fold is the perfect way to relax and release tension in your neck and back. Your spine is lengthened and stretched. Child’s Pose also stretches your hips, thighs, and ankles. Practicing this pose can help relieve stress and fatigue.
Muscles worked:
gluteus maximus
rotator cuff muscles
hamstrings
spinal extensors
5) downward facing dog
This traditional forward bend can be restful and rejuvenating. Practicing this pose can help relieve back pain and sciatica. It helps to work out imbalances in the body and improves strength.
Muscles worked:
hamstrings
deltoids
gluteus maximus
triceps
quadriceps
Do after proper guidance for your physiotherapist and firstly under supervision.
For further details contact us...
