Important Yoga for Daily Life Exercises for Spinal Health | mobilize your spine for overall health

Absolutely, spinal flexibility is crucial for overall health and well-being. It enhances mobility, reduces the risk of injury, and supports proper posture. Here are some exercises and stretches that help improve spinal flexibility:
Knee-to-Chest Stretch: Lie on your back with knees bent and feet flat on the floor. Bring the right knee to your chest, holding it with both hands. Then both. Then stretch the right leg out in the mat, stay with your left knee, then stretch the left leg out on the mat.
Hold for 15-30 seconds, then switch legs.
Repeat 2-3 times for each leg.

1 Roll Up / Roll Down
Starting Position:
Lie on your back with legs extended and arms reaching overhead. Engage your core and press your lower back into the mat.
Roll Up: Inhale and lift your arms towards the ceiling.
Exhale and slowly roll up one vertebra at a time, reaching towards your toes.
Keep your movements controlled and your spine rounded.
Hold: Hold the stretch for a moment, reaching towards your toes.
Roll Down: Inhale and begin to roll back down, articulating your spine one vertebra at a time.
Exhale as you lower down, returning to the starting position.
Repeat:
Perform 5-10 repetitions.

2. Knee-to-Chest Stretch: Lie on your back with knees bent and feet flat on the floor. Bring the right knee to your chest, holding it with both hands. Then both. Then stretch the right leg out in the mat, stay with your left knee, then stretch the left leg out on the mat.
Hold for 15-30 seconds, then switch legs.
Repeat 2-3 times for each leg.
3. Seated Cat-Cow Stretch
Promotes spinal mobility

4. Spinal Twist (Ardha Matsyendrasana)
Increases spinal flexibility and releases tension in the back.

5Pelvic Tilts:
Lie on your back with knees bent and feet flat on the floor. Tighten your stomach muscles, flatten your back against the floor, and hold for a few seconds. Relax and repeat 10-15 times.

Maintaining spinal flexibility can lead to better movement, reduced back pain, and an overall enhanced quality of life. Regular practice of these exercises can help keep your spine healthy and flexible.

Видео Important Yoga for Daily Life Exercises for Spinal Health | mobilize your spine for overall health канала Barbara Petry