1. Cat back stretching movements
cat spine stretching helps stretch the spine, reduce back strain and improve posture.
How to do it: Hold your hands and knees on the mat, slowly bend your back up and then slowly lower it down as if the cat was raising.
2. Dog Stretch
This exercise helps stretch the entire body, especially the shoulders, back, hamstrings and calves, while increasing blood circulation and reducing muscle stiffness.
This is an elevated movement of the cat's back, starting from a high plank position. From the cat pose, extend one hand and one leg out. If you have neck or back pain, you can point your arms at a soft surface or wall to reduce pressure.
3. Spinal torsion
This move increases flexibility and reduces back stiffness.
To do this move, sit up straight, extend your legs forward, with your arms extended to the sides. Slowly rotate to the left and then to the right. You can place a cushion under your knees for support if you feel tight.
4. Wall-back stretching
Use a wall as a fulcrum to stretch your shoulders, back, legs or hamstrings.
This move helps relax muscles, improve posture and increase flexibility, especially useful after sitting for a long time or light exercise.
