How to Improve Back Issues with Gentle Yoga Exercises
Whether you sit at a computer all day or are stuck in traffic, chronic back pain is a common complaint. These gentle yoga exercises will help stretch the mid-back, lower back and spine and help ease pain and discomfort from sitting all day. These yoga exercises will also help strengthen the back and spine as well.
Things You'll Need:
Yoga mat
Chair
1
Sit on a yoga mat or in a chair and bend from the waist. Bend forward slowly into a Forward Fold Pose. Move closer to the ground so your fingertips are resting on the floor. For a deeper stretch, place your palms on the ground and stretch your lower and mid-back and spine. Inhale and exhale through the nostrils to the count of three. Slowly stack your back one vertebrae at a time as you straighten your back until you are standing or sitting straight. Repeat this exercise twice.
2
Sit seated on your yoga mat or in a chair. Slowly twist your body to the right side. Feel the stretch on the left side of your back. Release and untwist your body and sit straight on your mat or in your chair. Slowly twist your body to the right side. Feel the stretch on the right side of your back. Release and untwist your body and sit straight on your mat or in your chair. Repeat this exercisetwice on each side.
3
Stand on your yoga mat or sit in your chair. Bend your body half way keeping the back straight and hold your arms out to the side. Face your palms towards the ground. Inhale and exhale for three counts and then slowly stack your vertebrae one by one so you are standing or sitting straight. Repeat the exercise twice.
4
Stand on your yoga mat or sit in your chair.. Make fists with your hands and place them behind your back in the small of your back (your sacrum). Slowly arch your back into a slight back bend and look up towards the sky. Do not overextend the back. Inhale and exhale to the count of three. Release your hands from the small of your back and straighten your spine and neck. Repeat the exercise twice.
Tips & Warnings
If you have back injuries or issues, consult a medical physician before attempting these yoga exercises. If you experience any pain during these exercises, stop immediately.
http://www.ehow.com/how_4494576_improve-back-issues-gentle-yoga.html
Whether you sit at a computer all day or are stuck in traffic, chronic back pain is a common complaint. These gentle yoga exercises will help stretch the mid-back, lower back and spine and help ease pain and discomfort from sitting all day. These yoga exercises will also help strengthen the back and spine as well.
Things You'll Need:
Yoga mat
Chair
1
Sit on a yoga mat or in a chair and bend from the waist. Bend forward slowly into a Forward Fold Pose. Move closer to the ground so your fingertips are resting on the floor. For a deeper stretch, place your palms on the ground and stretch your lower and mid-back and spine. Inhale and exhale through the nostrils to the count of three. Slowly stack your back one vertebrae at a time as you straighten your back until you are standing or sitting straight. Repeat this exercise twice.
2
Sit seated on your yoga mat or in a chair. Slowly twist your body to the right side. Feel the stretch on the left side of your back. Release and untwist your body and sit straight on your mat or in your chair. Slowly twist your body to the right side. Feel the stretch on the right side of your back. Release and untwist your body and sit straight on your mat or in your chair. Repeat this exercisetwice on each side.
3
Stand on your yoga mat or sit in your chair. Bend your body half way keeping the back straight and hold your arms out to the side. Face your palms towards the ground. Inhale and exhale for three counts and then slowly stack your vertebrae one by one so you are standing or sitting straight. Repeat the exercise twice.
4
Stand on your yoga mat or sit in your chair.. Make fists with your hands and place them behind your back in the small of your back (your sacrum). Slowly arch your back into a slight back bend and look up towards the sky. Do not overextend the back. Inhale and exhale to the count of three. Release your hands from the small of your back and straighten your spine and neck. Repeat the exercise twice.
Tips & Warnings
If you have back injuries or issues, consult a medical physician before attempting these yoga exercises. If you experience any pain during these exercises, stop immediately.
http://www.ehow.com/how_4494576_improve-back-issues-gentle-yoga.html
