Last Updated on January 7, 2021
Hold this position for about 10 seconds and slowly lower your body to rest for 10 seconds. Repeat this 10 times and you’ll get the 10/10 results!
The superman pose will relieve you from back pain and make you feel rejuvenated.
#3 – Bridge exercise
© Yuri Elkaim
The bridge exercise pose is another yoga pose that is excellent for your spine, tendons, abdominal, lower back, hip, and thigh muscles.
To do the bridge exercise, lie flat on your back with shoulders and arms pressed against the floor and slowly start to raise your hips. Remain in this position for 3 or 5 seconds. Next, lower your body on your heels to rest, and repeat.
Integrate the bridge exercise into your daily exercise routine and you’ll quickly note the difference. If you suffer from back pain, this exercise will rid you of it and help keep your posture healthy.
#4 – Rounded shoulders exercise
© Yurielkaim
Rounded shoulders are the precursors of poor posture. This condition disrupts the normal function of the back, shoulders, and neck, puts pressure on your spine, and leads to back and shoulder blade pain.
Some of the causes of rounded shoulders include slouching, sitting for extended periods of time, sleeping in the fetal position, etc.
The following exercises will help you avoid rounded shoulders:
Sit with your back straight and legs crossed, have a partner sit behind you and place their feet on the lower part of your back with their legs straight, and pull your arms gently while moving their feet up your back until they reach the upper part of your spine.
Your partner should repeat the movement five times, from your lower back to your upper back.
Or, you can do the wall slide exercise by placing your back flat against the wall with shoulders straight and arms stretched up on either side of your head. Slowly bend your knees at a 45-degree angle and start sliding your back down and up the wall.
Following these exercises after a long day sitting at your desk at work will help you both avoid and fix rounded shoulders.
