Back Stretching Exercises

1. Cat-Cow Stretch
Position: Start on your hands and knees with your hands under your shoulders and your knees under your hips.
Steps:
As you inhale, arch your back down (cow pose), pushing your belly toward the floor.
As you exhale, arch your back up (cat pose), pulling your belly toward your spine.
Benefit: This exercise helps improve spinal flexibility and relieve tension in your back muscles.
2. Bridge
Position: Lie on your back with your feet flat on the floor and your knees bent, with your hands at your sides.
Steps:
Lift your hips toward the sky while squeezing your glutes and thighs.
Hold this position for a few seconds, then slowly lower.
Benefit: Strengthens your lower back and buttocks and helps improve your posture.
3. Cobra Stretch
Position: Lie on your stomach with your hands under your shoulders.
Steps:
Lift your chest and shoulders off the floor using your hands to push your body up.
Stay in this position for 15-30 seconds.
Benefit: Strengthens your lower back muscles and helps improve spinal flexibility.
4. Plank
Position: Start in a push-up position with your body in a straight line from head to toe.
Steps:
Stay in this position for 30-60 seconds.
Benefit: Strengthens your abdominal and back muscles together, which helps support your spine