5 yoga stretching exercises to increase the strength and flexibility of the back muscles

Doing yoga exercises regularly is a great way to keep your back healthy. Since many people suffer from back pain, exercise and physical activity will be necessary to maintain health and prevent serious back injuries.

BingMag.com 5 yoga stretching exercises to increase the strength and flexibility of the back muscles

Doing yoga exercises regularly is a great way to keep your back healthy. Since many people suffer from back pain, exercise and physical activity will be necessary to maintain health and prevent serious back injuries.

Yoga exercises can strengthen and soften the muscles of the body. This allows you to improve the function of your muscles and joints and to face less injuries and pain.

Back pain is one of the most common problems that occurs for various reasons such as bad sitting, injury, inactivity, etc. With the help of yoga exercises, you can significantly reduce your back pain or even prevent it from forming.

In this article, we would like to introduce some of these exercises. Here are 5 great yoga exercises that will increase the strength and flexibility of the back muscles. By strengthening these muscles, you can increase their strength and prevent the formation of pain and discomfort. In addition, we take a look at the benefits of yoga exercises and other points that you should keep in mind. So stay with us to check these exercises.

What are the benefits of these exercises?

BingMag.com 5 yoga stretching exercises to increase the strength and flexibility of the back muscles

Yoga in general has many health benefits. This exercise can improve blood circulation, regulate blood pressure, strengthen the body's respiratory system, increase cardiovascular endurance, increase the body's resistance, improve the digestive system, strengthen the body's immune system, sleep. improve and also increase the lifespan. And these are only a small part of the benefits of this amazing exercise.

Apart from this, you will experience the following benefits by strengthening your back muscles and improving their function.

1. Improving body shape and spinal stability

Spinal straighteners can help the abdominal muscles, hip flexors, and abdominal obliques to maintain proper body shape. By strengthening these muscle groups, you can increase the strength and endurance of the muscles of the body to improve the posture and stability of the body.

2. Improving body balance and coordination

Balance and coordination are one of the most important things we need in our daily lives. Walking correctly allows us to adapt to life and the world around us and function better. Apart from this, in case of imbalance, we suffer from various problems and diseases, and these problems become more serious as we age. By strengthening your back muscles, you can prevent many problems caused by aging and suffer less injuries.

3. Reducing back pain and injury

Lack of physical activity and exercise leads to muscle weakness and stretching and dryness of muscles. Therefore, with regular exercise, you can prevent these problems, reduce back pain and improve the overall health of the body.

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5 of the best yoga movements to strengthen the back and treat back pain

Yoga stretching exercises not only affect the strength and power of the muscles, but also increase their mobility, softness and flexibility. Improving flexibility and mobility is an important point to have a healthy and pain-free body. Dry and stiff muscles can disturb the coordination and balance of the joints and cause pain and injuries.

By doing the following exercises, you can reduce the dryness and stiffness of the back, leg and hip muscles and prevent Take back pain and other discomforts.

1. Cat and Cow Movement

BingMag.com 5 yoga stretching exercises to increase the strength and flexibility of the back muscles

Improving spinal strength and mobility is very important for upper body and back health. The cat and cow movement, which involves bending the back, is a gentle and light movement that stretches the spine and increases its mobility. With this movement, you can engage the muscles that straighten the spine, the rectus abdominis, the back of the arm, the serratus anterior muscle, and the gluteus maximus, as well as stretch and soften the upper body, shoulders, and neck.

To perform this movement Put your hands and knees on the floor. Your wrists should be under your shoulders and your knees under your hips. Spread your weight evenly on these four points and keep your body balanced.

Now you should bend your back in and out. First, lift your head by pressing your hands to the ground and bend your back. Then bring the chin towards the chest and bend your back in the other direction. Do this slowly and breathe well. Also, focus completely on releasing tension from your body. Do this movement for 1 minute to reduce chronic back and upper body pain.

You can also perform this exercise lying down. For this, it is enough to lie on your back, bend your knees, spread your legs as far as the width of your hips, and then Bend the spine up and down. You can do spinal flexion for 5-10 repetitions or even 1 minute.

2. Dead dog and bringing elbows to knees Is. With this movement, you can strengthen the spine and shoulders and prevent the formation of chronic back pain and discomfort.

In general, most of the yoga movements help to improve the flexibility and stability of the body. This prevents muscle imbalance and does not allow weak muscles to lead to improper body shape and cause pain and discomfort.

To perform the Bird Dog movement, it is enough to get on all fours and feet on the floor, then one hand. and extend the opposite leg parallel to the ground. Try to tighten your stomach and pull your navel towards the spine. Also, be careful to keep your back firm and firm and do not allow your back to bend too much. Hold this position, then bring your elbows and knees together.

Take a few deep breaths and extend your arms and legs again. Then do the same with the other hand and foot. You can repeat this cycle 5 times for each arm and leg.

3. Twist Triangle Movement

BingMag.com 5 yoga stretching exercises to increase the strength and flexibility of the back muscles

This yoga exercise helps reduce back pain, sciatica and The neck helps. By performing this movement, you can stretch the spine, hips, and groin, and engage and strengthen the large and medium gluteal muscles, internal obliques, latissimus dorsi, hamstrings, and quadriceps. All of these help to reduce stress, anxiety and chronic pain.

To perform the twist triangle movement, stand first and spread your legs approximately 1 to 1.5 meters. Extend your right toes forward and turn your left foot outward. Your arms should be extended by your body and parallel to the ground, with your palms facing the ground.

Now bend forward from the right hip and bring your arms and upper body forward. Place your right arm on the floor, a yoga brick, or on your foot. Extend the left arm up and keep it straight. Then look up, forward, or down, keeping your body still. Maintain this position for 1 minute, take deep breaths, then go to the other side of the body and repeat the same cycle.

4. Grasshopper Movement

BingMag.com 5 yoga stretching exercises to increase the strength and flexibility of the back muscles

Generally, back bending can eliminate back pain and body fatigue, and Reduce chronic tension in the upper body, arms, shoulders and legs. The grasshopper movement also has these benefits and also engages and strengthens the muscles of the back of the arm, the trapezius, the erector spinae and the gluteus maximus.

To perform this movement, first lie on your stomach, extend your arms by your upper body. and keep the palms facing up. Stick your big toes together and turn your heels to the sides. Place your forehead gently on the floor and then slowly and controlled lift your head, chest and arms off the floor. You can bring your hands close together and lock your fingers on the back.

To increase the pressure of the exercise and stretch the muscles more, lift your legs and increase the bend of the body. Look straight ahead and stretch the back of your neck. You can maintain your balance better by stretching your arms by your side. Try to stay in this position for 10 deep breaths, then rest for a while and repeat this cycle again. Do this exercise 3 times in total.

5. Pinhole movement

BingMag.com 5 yoga stretching exercises to increase the strength and flexibility of the back muscles

Back pain is not always caused by the lower back. In fact, sometimes it is the muscles of the buttocks and hip joints that cause back pain. The needle hole movement can effectively stretch the buttock, back and pear-shaped muscles and relieve upper body pain, especially back pain.

To perform the needle hole movement, first lie on your back, bend your knees, and place the soles of your feet on your back. put it on the ground. Lift the hips slightly, place the right foot on the left knee, then hold the back of the left thigh (or left leg) with both hands. Pull the left knee towards you and stay in this position for 1 minute. Take at least 25 deep breaths and release tension. Try to stay still, then switch legs and repeat the same cycle.

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Are these exercises really effective?

A small study in 2017 evaluated the effects of yoga and physical therapy over a one-year period. The people who were tested had chronic back pain and were able to see improvement in movement limitations and pain sensation. Both groups who received help from yoga or physical therapy used less painkillers and naturally reduced their pain.

Another study showed that people who regularly practiced yoga They said that after a short period of time, they were able to reduce the pain Partial to moderate to face. These exercises also improved their physical function.

However, more research is still needed. But with the current findings, we can conclude that yoga is an excellent natural solution to deal with pain. In general, with physical activity and exercise, you can prevent many problems and diseases, including back pain and discomfort. Yoga is a light and relaxing activity that affects various body activities and maintains your physical and mental health. So it is not surprising if this popular sport is effective in reducing chronic pain and feeling refreshed. .jpg" class="content-pics" alt="BingMag.com 5 yoga stretching exercises to increase the strength and flexibility of the back muscles" title="BingMag.com 5 yoga stretching exercises to increase the strength and flexibility of the back muscles" loading="lazy">

One of the best ways to strengthen muscles and joints and increase the strength and flexibility of the body is to do strength exercises. Doing strength exercises means physical activity and using one or more muscle groups. You can make your body stronger and increase the volume of muscles by putting pressure on the muscles and resisting the force. These exercises have different methods and styles, but the most popular type, known today as bodybuilding, refers to the use of bodybuilding machines and free weights such as dumbbells and barbells.

Strength exercises to build muscles, strengthen them and They help increase lean muscle mass in the body. Apart from improving your appearance and body, these exercises can burn excess fat, prevent burnout and disability, reduce the risk of injury, improve heart health and blood sugar levels, improve flexibility and mobility, and strengthen your bones. maintain the health of the brain and also provide you with a fresher and more quality life.

There are many exercises that help strengthen the muscles of the lower and upper body and reduce back pain. For example, you can perform squats, push-ups, and deadlifts. These exercises strengthen the body and increase the support of the back. As a result, the pressure on the muscles of the back and spine is reduced and you can better maintain proper body shape. This also affects the reduction of pain and discomfort.

Apart from this, these exercises can prevent injuries caused by inactivity, bad sitting, bad sleeping, etc. One of the main causes of back pain is sitting badly or sitting too much in a chair. The best strategy to deal with the damage of sitting too much is to keep your body more active and always exercise regularly. Exercising and doing strength exercises can strengthen the muscles and joints of the body and also prevent excessive sitting.

By reading the following articles, you can learn about the best strength exercises to strengthen the muscles of the body. Try to prepare an efficient exercise program for yourself with the help of these exercises, as well as consulting a sports coach and specialist doctor, and prevent back pain and other health-related problems by increasing the strength and power of your muscles.

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Yoga is one of the best natural solutions for back pain treatment and prevention. With the help of simple yoga exercises, you can easily prepare a regular exercise program for yourself to not only reduce pain and discomfort, but also increase your physical activity and benefit from the unique benefits of exercise.

Remember Before performing these exercises, be sure to consult a doctor and make sure you have no problem exercising. Once you are aware of your physical condition, add yoga exercise to your daily schedule and do it regularly.

When you exercise depends on you and your schedule. But one of the best times to practice yoga is early in the morning. Stretching after waking up can help you start your day with more energy and eliminate pain and discomfort at the very beginning of the day. This morning freshness will lead you to stop drinking coffee and increase your energy level naturally. Apart from this, exercising in the morning will help you feel more confident and feel better about yourself

Doing yoga exercises before going to sleep will also make your body calm and ready to rest. Therefore, see which program is more suitable for you and try to stick to it in order to benefit from the benefits of yoga and deal with back pain better. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

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