3 Effective Spine Exercises You Can Do At Home(2023)

3 Spine exercises you can do at home

Celebrity fitness trainer, Namrata Purohit shared an Instagram reel in which she is seen performing 5 exercises that can relax your body and open up your spine. Let’s take a look at how to do these exercises.

1. Back Extension

The back extension exercise primarily targets the muscles of the lower back, promoting extension and flexibility in the lumbar spine.

How to perform it:

1. Lie face down on a mat, legs extended, and arms resting alongside your body.
2. Engage your core and glutes to lift your chest off the ground while keeping your neck in a neutral position.
3. Hold the lifted position for a few seconds, then lower your upper body back down.
4. Repeat for 10 to 12 repetitions, gradually increasing as your back strength improves.

2. Spine Twist Kneeling

The spine twist kneeling exercise helps improve rotational mobility in the thoracic spine, enhancing spinal flexibility and releasing tension in the upper back.

How to perform it:

1. Start by kneeling on all fours, with your hands placed directly beneath your shoulders and your knees aligned with your hips.
2. Place one hand behind your head, keeping your elbow pointing out to the side.
3. Slowly rotate your torso and reach the elbow of the hand behind your head toward the opposite side, without allowing your hips to twist.
4. Return to the starting position and repeat on the other side.
5. Perform 8 to 10 repetitions on each side, focusing on maintaining proper alignment throughout the movement.

Spine twist is your go to pose to reduce backache. 

3. Spine Twist with Roll

The spine twist with a roll exercise targets the mobility of the entire spine, especially the mid and lower sections, while also engaging the core muscles.

How to perform it:

1. Sit on a mat with your knees bent and feet flat on the ground.
2. Hold a small foam roller or towel between your hands, keeping your arms extended in front of you.
3. Slowly rotate your torso to one side while keeping your hips and lower body stable.
4. Return to the center and then twist to the other side.
5. Repeat the movement for 10 to 12 repetitions, focusing on the rotation and maintaining a tall spine.

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