Скачать или смотреть Beginner Bed Stretches for Lower Back Pain Relief

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I have low-impact options for beginners, workouts to strengthen your muscles, and improve mobility! Just press play and follow along with me.

Twist: Do 10 to 15 reps per side. You can place a pillow on both sides to reduce range of motion.

Archer: Do 10 slow reps per side. If you can’t bring your knee across your midline, keep them together. The important part is the rotational movement in the upper body. Follow your range of motion.

Cat Cow: Inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone towards the ceiling (cow position). Exhale as you round your spine, tucking your chin to your chest and tucking your tailbone under (cat position).

ChiId’s pose: Sit back on your heels, then lean forward, lowering your torso between your thighs. Extend your arms out in front of you or alongside your body, and rest your head on the bed. Breathe deeply and hold the pose, allowing your back to gently stretch and relax.

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