Fitness Tips

7 simple stretches to straighten out your spine naturally


Back pain is a common health issue nowadays, because millions of people experience this kind of pain worldwide.

During our daily activities, we can easily damage our spine, and it does not matter if our lifestyle is passive or active. There are some exercises that will help you strengthen your spine and prevent this painful condition.

Exercise 1

Lean your right knee on the floor and put your hands behind the left leg (that should be bent at the knee) and try and stretch it. You need to be in this position for 30 seconds.

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Exercise 2

Stretch your right arm, while lying on your back. Then stretch your left leg in order to be straight. Then stretch the right knee in front of the left, where it can almost touch your left hand. You need to stay in this position for 20 seconds. You can then repeat this exercise twice for both knees.

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Exercise 3

Bend both of your legs at the knee, while lying on your back. Then, pull the left leg with both of your hands towards your torso. Before repeating this exercise on the other leg, you need to hold it there for 20 seconds. Repeat twice for both legs.

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Exercise 4

Lie on your back and then bend your left leg at the knee. Then place the lower half of your right leg over your left thigh. At this point, your knee should point sideways at a 90 degree angle. Then, gently pull your left legs towards your head and remain in this position for 30 seconds. Repeat this process with your legs switched.

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Exercise 5

While on your back, you need to bend your right leg at the knee and stretch your left leg above your head. You pull the leg towards the torso using your hands. Hold this position for 30 seconds and then repeat twice for both of your legs.

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Exercise 6

While lying on your right side, bend the left leg at the knee and then grasp your ankle with the left hand. Very gently pull your ankle with the hand. This will cause the muscles in your left thigh to tense. Note that your spine should not be bent. Hold the position for half a minute and then repeat the exercise on your left side.

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Exercise 7

Stand arms’ length from a chair or table. Bend your legs at the knees while slightly bending your upper body forward. You head should be at shoulder level and your arms stretched out. Hold this position for 10 seconds. After 10 seconds stand up and bend your body on the left and then on the right side.

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