Hug pillow close to chest
This exercise helps relax the lower back and stretch the deep muscles in the buttocks, 2 areas that often accumulate the most stress in people over 60 years old. Practitioners lie on their backs on the bed, straighten their legs, then bend one knee and gently reach towards the chest.
Next, use both hands to hug your knees or calves and gently pull closer, hold the pose for 30 seconds and breathe slowly. After relaxing and repeating with the other leg, continue to bend both knees over your chest and hold for another 30 seconds.
Stretching lying position for figure number 4
This exercise targets the piriformis and other deep hip muscles. This is a muscle relaxation movement that helps reduce the pain that people often experience on the outside of the hips after a long day of work.
To do this, lie on your back with both knees bent and both feet straight on the bed, cross your right ankle over your left thigh just above your knee. Then, thread your right hand through the gap between your legs, twist your left hand out of your left thigh and hold your hands behind your left thigh, gently pull your left leg towards your chest until you feel tension on the outside of your hips and right buttocks. Hold the position for 30 seconds before switching sides.
Lie on your back and twist your body
This movement helps release the entire length of the spine, from the neck down to the coccyx and provides the necessary rotation for the lower back in daily life. The twisting motion also gently compresses and relaxes the muscles along the spine, bringing the most comfortable feeling at the end of the day.
When starting, lie on your back with both arms spread to the sides of your shoulders, palms facing up, knees bent and pushed towards your chest. Slowly lower both knees to the right but still keep your shoulders straight on the bed, if comfortable you can turn your head to look at your left hand and hold the pose for 30 seconds combined with slow breathing. Finally, bring your knees back to the center position, lower your body to the left and continue to hold for 30 seconds.
