ADVERTISEMENT
Lie on your stomach.
Push through your hands to lift your torso, keeping your pelvis on the floor.
Feel the tension without ever feeling painful.
A movement that restores mobility to your back, even after a period of inactivity.
Embryonic Exercise
A soothing pose that rests the spine.
Lie on your back and bring your knees toward your chest.
Wrap your arms around your legs.
Hold the position for 30 seconds, then gradually work up to 1 minute.
Ideal for relieving lower back pain and promoting relaxation.
Roman Chair Exercise
For improved posture and a stronger back.
Use a fitness ball or the back of a chair.
Cross your arms over your chest and lean back, keeping your spine straight.
Gradually relax. This exercise is perfect for strengthening your back without too much effort.
Exercise to relax the sciatic nerve
Ideal for relaxing the sciatic nerve and toning the pelvic muscles.
Lie on your back.
Bend one leg at the knee and place the other underneath.
Pull the lower leg toward you while carefully lifting the other.
Hold for 30 seconds and repeat 8 times for each leg.
A gentle but effective movement to soothe sciatica pain.
Some tips for proper practice
Respect your body's limits: never push yourself past the pain.
Practice these exercises regularly for lasting results.
Breathe deeply during each movement to promote relaxation.
These exercises can be done at any time of day, but practicing them in the evening after a busy day can provide immediate relief.
ADVERTISEMENT
