Lying on your back
The rotation of the body when lying on your back helps relieve tension in the spine, supporting the recovery of the nervous system. At the same time, it improves digestion and reduces low back pain.
Start by lying on your back on a flat surface. Slowly pull both knees close to your chest, holding your arms tightly. Take a deep breath. Gently bring your knees to one side, holding a few breaths to feel a slight twist in your spine.
Then, bring your knees back to the center position. Repeat the movement on the other side.
Stretch No. 4
The No. 4 stretch affects the hips, buttocks and lower back. This exercise is suitable for people who sit too much.
Lie on your back relaxing on a flat surface. Place one ankle on the opposite thigh, forming the shape 4. Use your gentle hands to pull the raised thighs towards your chest, feeling the stretch in your hips and lower back. Hold for a few breaths, then slowly release and switch sides.
Bend forward
The forward bend is a simple move that gently stretches the hamstrings and lower back. This pose also has a calming effect on the nervous system, promotes relaxation and supports a stable mood before bed.
Start in a sitting position with your feet butterfly-shaped or straight. Bend forward. You can use a yoga block or pillow to support your head.
