How to De-Stress Your Back

Gravity, poor posture and heavy lifting are just some of the factors that negatively impact the back muscles and spine on a daily basis. With all the forces pulling your back down, it's no wonder that so many people complain of back pain. Thankfully, there are some simple exercises you can do in just 15 minutes each day to de-stress your back and strengthen all the muscles.

Things You'll Need

• Clean floor

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Instructions

Cradle Stretch

• 1

  Lay on your back and pull your knees to your chest. Use your arms to pull the knees as close as you can so that you feel a stretch.

• 2

  Slowly move your legs to the left, keeping the knees to the chest, while moving your head to the right. Place your arms out the side and feel the stretch.

• 3

  Move your legs to the right and your head to the left and stretch again.

• 4

  Come back to center and take some deep breaths while holding your legs.

Superman

• 5

  Lay down on your stomach facing down with your forehead resting on your hands.

• 6

  Relax your shoulders and slowly raise yourself up so that your chest is off the ground.

• 7

  Move your hands forward into a superman position and count to 10.

• 8

  Relax and repeat nine more times for a set of 10.

Bowing

• 9

  Move off the floor and sit back onto your knees.

• 10

  Bow forward with your arms in front and your forehead to the floor. Straighten your back as much as you can.

• 11

  Raise your body back up and repeat four more times.