Trythesesimpleexercisestohelpyoufind

relief– andtoreduceyourriskofbackpain

8 womansweekly.com

6

moves

PHOTOS:

GETTY

Lieonyourbackwith

kneesbent,solesof

your feet on the floor,

kneespointingupand

outsideedgesof your

feetparallel.

Makesureyour

weightis distributed

evenlythroughthesolesof yourfeet.Re y

alongsideyourbody.Breatheslowlythroughyournose.

Whilein thispositiontakeyourtimeto feelthatyour

spineis straightandthatbothsidesof yourbodyareequal

in length.Workto releasetensioneachtimeyouexhale.

Holdfor:Twominutesorlonger,breathingslowly.

Fromtheabove

posture,takeyour

armsoutto theside

withpalmsfacing

down.Letyour

kneesfallto the

rightandturnyour

headto theleft,

breatheslowly

andcompletely

throughyournose

for five breaths,

andthenrepeat

ontheotherside.

to beat a

Backpaincanbedebilitating

and findingreliefisn’t always

easy.But thesegentleyogamoves

will help beat pain by helping

strengthenyour spineand

keepingyou flexible.

‘Themusclesof thebackare

usedforalmosteverymovement

wemake,’saysyogateacher

SueFuller.‘Anymuscular

imbalances,posturalissuesor

weakmuscleswillaffectthe

alignmentof thespine,andadd

additionalwearandtearto the

body.Overtime,theseissues

couldcausebackpain.’

TrySue’smovesto keephealthy,

strongand flexible.They’re

suitableforallagesandabilities.

Lieonyourbackand

drawbothknees in

towardsyour chest.

Holdonto the backs

of yourthighs or

lightlyrest your hands

onyourknees, keep

yourheadand

shouldersrelaxed and

breatheslowly through

yournose, work to

relaxthebody on each

exhalation. Remain

herefor10 or more

completebreaths.

Semi supine

CORRECTS

POOR

POSTURE

Spinal twist

MOBILISES

THE

SPINE

Lower back release

RELIEVES

LOWER-

BACK

TENSION

Stop

if...

yousufferfrombackpain.

Checkwith amedical

practitionerbefore

beginning anynew

exercise routine.

BAD BACK