Back tightness can occur if you have poor posture, post-workout pain, sedentary work, or simply because you have weak muscles. We show exercises that will help get rid of this problem.

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Exercise “Pendulum”

Lie on your back, bend your knees and keep your feet in the air. Spread your arms to the sides, perpendicular to the body.

Exhale and slowly lower your knees to the right side. At the same time, turn your head to the opposite side.

Inhale and return to starting position. Repeat the same on the other side. Follow this exercise for 1 minute.


How to do the exercise / Photo 5-Minute Crafts

cat pose

Get on your hands and knees, as in the photo. Keep your spine in a neutral position. Perform cat pose: inhale, look up, lowering your stomach to the floor. Push your buttocks forward, lift your head and shoulders to lengthen your back.

Then exhale, arch your back towards the ceiling, tilt your pelvis towards your ribs, pull your shoulder blades apart and lower your head towards the floor. Change positions for 1 minute.


How to do the cat pose exercise / Photo by 5-Minute Crafts

Sitting turn

Sit on the floor with your legs crossed and your spine straight. Slowly return to the left side, place your right hand on the outside of your left knee, and your left behind your back.

Hold the pose for 20-30 seconds, then return to the starting position. Repeat the stretch 3-4 times on each side.


How to do the exercise correctly / Photo 5-Minute Crafts