Your posture muscles tend to be smaller muscles in your body that connect to the spine to help you stand straight and tall. Yoga poses can help to counteract the effects of muscle tightness experienced after a long day of sitting or standing at work or engaging in other activities like overhead weightlifting that hurt your back muscles.
Child's Pose
The child's pose helps to stretch every aspect of your upper and lower back. Start in a kneeling position, reaching your arms up in the air, with your palms facing each other. Slowly lower your buttocks toward your feet and reach your arms forward, palms facing the ground. Your torso should rest over your thighs. You should feel a stretch in the lower back and shoulder blades as you rest with your forehead on the ground. Take several deep breaths and hold this position for one to five minutes.
Locust Pose
The locust pose is also known as a baby backbend, meaning the pose stretches the lower back without placing too much strain on your body. Start by lying on your stomach with your arms at your sides and your palms facing up. Slowly lift your legs about four inches off the ground. Contract your back muscles to lift your upper body off the ground, pretending like someone is pulling you back by your shoulderblades. Do not look straight at the ground. Instead, look slightly forward. Hold this position for 30 seconds to one minute, then lower your body to the ground. Rest for 15 seconds, then repeat the exercise four times.
Cobra Pose
The cobra pose helps to stretch your lower back muscles and your shoulder blades. Lie on your stomach with your arms beside your shoulders. Push against the floor with your hands to lift your upper body off the ground. Look forward as you feel a stretch in the lower back and abdominal muscles. Don't let your shoulders creep up to your ears. Hold this position for 15 to 30 seconds, then lower to return to your starting position. Repeat this exercise three times.
Back Bend
The back bend helps to strengthen your back, shoulders and torso. Start by sitting on the floor with your hands behind you and your palms flat on the floor. Your knees should be bent, with your feet flat on the ground. Lean back to place more weight on your arms to lift your torso off the ground. Your torso should be parallel to the ground as you hold this position for 10 seconds. If you experience neck pain, you can tuck your chin in toward your chest to reduce pressure. Lower your body to return to your starting position. Repeat the stretch two or three times.
Member Comments