If you suffer from scoliosis, which is a curvature of the spine, or simply want to use stretching exercises to decompress your vertebrae and improve your posture, you can perform a series of yoga postures that will help. As your posture improves, it will naturally elongate the length of your spine because you are adding length that was previously crunched up and curved. Stretching exercises will also help increase blood flow throughout your body, allowing you to feel more energized. Consult your doctor or physical therapist before engaging in a stretching routine that might affect your spine if you are under medical treatment.
Back Bending Stretch
Step 1
Lie on your stomach with your legs and feet together, your arms to your side and your forehead resting gently on the floor. Make sure your palms are facing up.
Step 2
Lift your head slowly to face the front and continue by lifting your shoulders and chest off the floor. Keep your legs and feet together throughout the posture by using your core strength for the effort.
Step 3
Keep your upper body lifted and begin to lift the tops of your feet and your legs off the ground. Keep your arms by your hips and keep lifting your legs and upper body until you are resting solely on your lower ribs and hips.
Step 4
Hold this position for 30 to 60 seconds and release gently to the floor upon an exhale. This posture in yoga is called salabhasana, or locust pose.
Twisting Stretch
Step 1
Sit on the right side of a chair that has a back that comes up no higher than your shoulders.
Step 2
Grab the back of your chair with both hands, keeping your legs pressed together and your feet flat on the floor.
Step 3
Inhale and lengthen your spine toward the ceiling and as you exhale, rotate gently, separating your ribs from your pelvis and your left shoulder blade from your spine.
Step 4
Twist as much as you can with each exhalation and when you reach your maximum stretch, hold the posture for at least one minute.
Step 5
Release the posture and switch to sit on the left side of the chair to repeat this sequence for the opposite side.
Resting Stretch
Step 1
Sit on your heels, separating your knees hip width apart, keeping your toes together.
Step 2
Inhale and bring your arms up above your head. As you exhale, reach up and bend at your hips to bring your torso toward your thighs.
Step 3
Bring your buttocks to touch your heels and reach your neck away from your body as you reach your hands continually forward to give your spine a lengthening stretch.
Step 4
Hold this posture for at least one minute, keeping your forehead on the floor and your eyes closed.
Step 5
Release by gently bringing your upper body back to a sitting position and your arms to rest by your sides.
