Hip Roll and Bridge
Target Muscles: Lower back, middle back, upper back, hamstrings, quads, and glutes.
Starting Position: Lie on your back, knees bent, arms extended away from the body.
Steps:
- Roll your pelvis from left to right, completing 20 repetitions within 7 minutes.
Precaution: Stop if sharp pain arises during the exercise. [4]
Lying Spinal Twist Asana
Target Muscles: Upper back, lower back, glutes, and hamstrings.
Starting Position: Lie on your side with knees bent and arms extended.
Steps:
- Slowly rotate neck, arms, and mid-torso in the opposite direction, holding for 5 seconds—repeat for 10 cycles.
- Perform this sequence on both sides while avoiding excessive twisting.
Precaution: Maintain controlled movements, avoiding excessive strain.
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