1) This yoga pose (Child’s Pose) for all levels stretches the muscles in the ankle, hips and back, while stabilising the spine. If you cannot place your forehead on the floor, use a pillow to prop your head. And if you’re having trouble getting your buttocks to reach your heels, place a rolled up blanket between your thighs and calves for support. — Photos: REVATHI MURUGAPPAN/The Star
Back pain is so common that almost three out of four adults would have experienced it at least once in their lives.
It can come on suddenly or gradually; the pain can be sharp, stabbing, dull or radiate down your leg.
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1) This yoga pose (Child’s Pose) for all levels stretches the muscles in the ankle, hips and back, while stabilising the spine. If you cannot place your forehead on the floor, use a pillow to prop your head. And if you’re having trouble getting your buttocks to reach your heels, place a rolled up blanket between your thighs and calves for support. — Photos: REVATHI MURUGAPPAN/The Star
2) Lie on the floor and bring your left knee into your chest. Switch sides after 30 seconds. If it is difficult to keep your right leg straight, you can bend it by placing the right foot on the floor (not shown).
3) Gently bring your left knee across your body into a spinal twist. The higher the knee, the greater the stretch in the buttocks area, so stretch according to your ability. Then switch sides.
4) In this modified cobra stretch, place your forearms on the floor, with elbows below the shoulders. Press the shoulders down, pull in your belly and relax your buttock muscles instead of squeezing them. Keep your gaze between your hands.
5) Stand an arm’s length away from the wall, ensure your hips are over your ankles and reach the other arm over to get a nice side stretch.
6) Place your palms on a chair or table and walk back until your arms are straight and your hips are positioned over your ankles. The aim is to flatten your back so that it is perpendicular to the legs. This is a fantastic stretch for the whole back and hamstrings.
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