BACK PAIN Audio

Alright, let's start with the back exercise. We will be starting with the upper back exercise. So, what you have to do is, you have to lie down in this position on the mat. Then, you have to turn to any one of the sides. I'm turning to my right. This way. Make sure your legs are straight. From here, your hands will be on your shoulder level. Then, you take both your legs towards the upper direction. This way. As much as you can, hold your legs as much as you can. Then, what you are going to do is, next step is, you have to tilt your upper body towards the opposite direction. With your hands, tilt. This way. As much as you can. Stay here for 10 rounds. You feel this stretch from your upper back to your mid back. 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10. Come back. Same thing you have to do to the other side. Keep your body straight. Turn to the other side. Let's say it's straight. Hands on the shoulder level. This hand is back side and the shoulder level. First, what you do is, you take your leg upwards. As much as you can. And then, this hand will be on the shoulder level and this will go to the direction. And stay here for 10 seconds. This you have to do 10 times. This exercise. Exercise number 2. So, what you have to do is, first sit in this position. Your back should be straight. Don't stretch your back too much or don't hunch it. Keep it normal. But keep it straight. Take your hand at the shoulder level. Intertwine your fingers. And then, take your leg down. As much as you can. From here, what we are going to do is, we are going to stretch the hand in the forward direction. Hold here for 10 seconds. And then back. Again stretch. Stretch. Again 10 seconds. This you have to do 10 times each. And then again backward. You will feel the stretch in your scapula region and in your thoracic part. Exercise number 3. The bridge pose. Hold your neck. Hold your neck. From here, keep your body straight. From here, what we are going to do is, we are going to lift the hips. And use the strength of your core and not the thigh muscles. Lift from the core. Okay. Let's go. Slowly lift as much as you can. You feel a stretch in your lower back. You feel a stretch in your thighs. Hold here for 10 seconds. And then release. 10 times each. Exercise number 4. You have to lie down straight. Take the support of the chair. This exercise is very good for the ones who have scapula. There is a hunch back. Okay, take the support of the chair. Put your leg on the chair in this position. Make sure that this is a 90 degree angle that you are forming. No gap should be there here. Your entire back should be touched on the floor. And stay here for as much as you can. Preferably for at least 4 minutes. And you can do this exercise at least 3 times or 5 times. Exercise number 5. You have to take a chair. What you have to do is sit straight on the chair. Nice and tall. Take your hands back. Lock the hands. Rest your back. From here what you are going to do is you are going to go down. Very slowly. You feel a stretch here. If you get a stretch here, come back again. Rest your lower back area. And from here try to go down as little as you can. You feel a stretching of the back. One. Hold it out for 10 seconds. Do this exercise 10 times each. Exercise number 6. Again you have to take a chair. Make sure the back rest is lower. Now what we are going to do is we are going to focus on the mid back. Sit straight and tall. Relax your body. Lock your hands at the back. Rest your back a little bit. Now from here what you are going to do is you stretch the mid back area and your upper back area. Stay here for 10 seconds. And do this exercise 10 times. Exercise number 8. Exercise number 8. Lie down on your tummy. Like this. Take your hands at your shoulder level. Let the chin rest here. And from here stretch. Very slowly. Very slowly stretch. You can either rest your forearms like this or you can be on your chin. Again. Stretch as much as you can. Hold for 10 seconds. Exercise number 9. Take yourself to the wall. Stand tall and straight. This has to touch the wall. Okay. Then what you have to do is lift your hands and make the shape of a W. Make sure this is at the shoulder level. Both your hands are at the shoulder level. Okay. A W. From here we go up. Slowly and nice. Hold there for 10 seconds or down. Start. Exercise number 10. Lie down straight on your back. Hold any one of your knees. Hold it in this way and take it towards your chest. Make sure the next leg is straight and sucking the ground. It should not be like this. It should be straight. Push this towards your chest as much as you can. Hold this for 10 seconds. And release. Same for the other leg. Hold. Hold. Make sure this leg is straight and sucking the ground. And hold it. And release. Exercise number 11. Come into this position. Make sure your hands are at the shoulder level. Not too much here. But at the shoulder level. Back is straight. First we are going to do low back stretch. Push your neck in the opposite direction. Hold there for 10 seconds. Make sure your legs are straight here. As you go back. From here we go down. Contract your upper back. Make sure the stretch comes on your upper back. Hold here for 10 seconds. And release. Now for the stretch. We are going to do a downward dog. So come in this position. Keep a distance between your legs. If your feet don't touch, no problem. If your feet don't touch, no problem. The goal is to stretch your entire spine. Now don't bend your knees. Let your knees be straight. From here we are going to go down. As much as you can. You see the stretch in your calves and in your spine. Hands should be straight. If this is too difficult for you, there is a modification. Take your legs closer. Bend your knees. And stretch your lower back. Hold for 10 seconds. And then relax. Come back to the normal position. Now we are going to go back into this posture. In this, you have to bend your knees. Your shoulders should be back. And take your head behind as much as you can. You feel the stretch on your spine more. Because the goal is to focus on the spine. Hold here for 10 seconds. And release. Lie down on your stomach. In this way. Hands near your chest. Forehead on the ground. From here we are going to lift our upper body. Inhale. And go into an opera pose. Make sure you don't do this. This is a wrong way to do it. Your shoulders should be back. And down. Stay here for 10 seconds. You will feel the stretch in your lower back. Lie down on your stomach. In this way. Focus. Then, let your forehead rest on the ground. Like this way. Lift your end legs first. Hold for 10 seconds. Relax. Lift another leg. As much as you can. Inhale. This leg should not be lifted. It should touch the ground. This way. And release. Next exercise. Lie down in the same position. Lift your hands in this way. On the shoulder level. Okay. Now we are going to lift our upper body. And lower body. And your stomach will touch the ground. Let's start. Hold. Do it slowly. Focus on your breathing. Hold for 10 seconds. Relax. Sorry. Come into this position. First you have to hold any one of your legs. They will touch the ground. Hold your next leg in this way. Okay. Now what you are going to do is. This elbow will touch the knee. And this hand will be on the ground. Push this knee. Push this knee in the backward direction. And twist your upper body. And look backward. If you can't touch this hand on the ground. That's okay. You hold it here. And look backward. The stretch will come from the upper back. To your lower back. The entire spine will be stretched. So twist as much as you can. And stay here for 10 seconds. Make sure. Make sure. This. This leg is touching the ground. It should not move. Okay. Push it backward. Hold it here. And twist. For the other leg. You have to do the same thing. Hold this leg. This knee will be touching the ground. This knee will be like this. Push. Push the knee. From your left elbow. Hold it here. This hand will be on the ground. And twist. And stay here for 10 seconds. And repeat.