Strengthening Exercises

Seated Side Bend

This pose that opens up the hips, improves spinal mobility and stretches the obliques, lats and shoulders. It’s crucial that you practice this pose with a straight back.

Upward dog

This posture has many benefits. Stimulating the abdominal muscles, which can help them relax and function better. Improves digestion: The suppleness in the back torso and abdomen relieves sciatica by firming of the buttocks and thighs.

Thoracic Extension

For best results and relief on your upper and mid back, use foam roller or a chair. Allow your head and glutes to fall on either side. Extend your arms above your head to deepen the stretch.

If you’re using a chair, sit facing forward and allow your upper body to fall over the back of the chair. Extend your arms above your head for a deeper stretch. Hold either position for 5 seconds, then release. Repeat 3 times.

Camel Pose

This pose may be difficult to master, if this feels uncomfortable try the more accessible posture of: bridge pose. This posture meant to help relieve back pain. Additionally, camel pose strengthens your back muscles, the back of your thighs, buttocks, your abdomen, chest, shoulders, front of your hips (hip flexors), and front of your thighs (quadriceps)!

Wheel Pose

This backbend significantly improves the spinal flexibility and posture! Start off by lying on your back and bending your knees, bringing the soles of your feet onto your mat close to the buttocks. The feet should be parallel and hips’ distance apart.

Bend your elbows and bring the palms of your hands overhead, placing them underneath your shoulders with the fingertips pointing towards your feet. Press down into your palms and your feet as you lift your shoulders and hips up off the floor. Bring the crown of your head to the mat, making sure not to put too much weight on the neck. Use your hands and feet for leverage.

Straighten your arms as you lift your head off the floor. Make sure to keep your feet parallel and knees in line with your feet. Reach your chest towards the wall behind you. Begin to straighten your legs. To come down, tuck your chin into your chest and lower down slowly.

Seated Twist

Seated Twist pose promotes good digestion and encourages spinal mobility. Twisting postures help tone the belly, massage internal organs and can help relieve lower back pain. This exercise also builds strong core and back muscles, improving all bodily movements, balance, and stability