hip flexor stretching exercises
This stretch helps open the tight hips, affecting the spine and mid- body. As we age, hip flexibility gradually decreases, affecting posture and how we move.
The gentle stretching will activate the upper body, helping to maintain the spine's lines. If done every day, the exercise will not only help relieve lower back pain but also improve the ability to maintain balance when walking and standing.
Start in a half-knee position with your right foot in front of you and your left knee on the ground. Push your hips forward, feeling the stretch in your left hip flexor.
Raise your right arm slightly and lean to the left. Hold for 20-30 seconds, then switch sides. Repeat twice on each side.
Wall angel (angel on the wall)
This exercise helps strengthen the upper back and shoulder muscles, while improving the mobility of the mediastinal spine. Over time, this muscle group weakens, easily leading to curved shoulders and poor posture.
Regularly performing exercises to help pull your shoulders back, widen your chest, and balance your spine. Thereby, improving posture, reducing pain and supporting better breathing.
Stand up straight with your back against the wall, legs are a few cm away from the wall. Press your lower back, upper back, and head into the wall.
Raise your arms, elbows bent 90 degrees. Slowly slide your arms up and down, still holding the same contact position with the wall. Do 1-2 controlled reps.
