By Dr. Arshi Thakur
June 16, 2025
How - Hang with arms fully extended and relax your spine. Duration - 30–60 sec × 3 set Benefits - Helps decompress the spine and improve posture.
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How - Lie on your stomach and push your chest upward using your arms. Duration - Hold 30 sec × 3 sets Benefits - Stretches lower back and opens up the spine.
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How - Alternate between arching and rounding your back while on all fours. Reps - 15–20 slow reps Benefits - Boosts spinal flexibility and mobility.
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How - Lie on your back, lift your hips upward until your body forms a bridge. Duration - Hold 30 sec × 3 sets Benefits - Strengthens the lower back and decompresses the spine.
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How - Sit down, legs extended, and try to touch your toes while keeping your spine straight. Duration - Hold 30–40 sec × 3 sets Benefits - Lengthens spine and hamstrings.
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How - Bend forward slowly and reach for your toes. Duration - Hold 30 sec × 3 sets Benefits - Stretches your spine and leg muscles.
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How - Lift both arms and legs off the ground like you're flying. Duration - Hold 20 sec × 3 sets Benefits - Engages core and strengthens back extensors.
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How - Stand tall, then slowly bend sideways from the waist. Reps - 15 reps per side Benefits - Improves spine flexibility and posture.
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How - Stand straight against a wall, arms extended overhead, stretch upward. Duration - Hold 30 sec × 3 sets Benefits - Trains posture muscles and aligns the spine.
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Image Credit : Freepik
Eat a protein-rich diet with calcium and vitamin D. Avoid junk food and stay hydrated throughout the day.
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