Story by Raksha Bhattacharjee
These four exercises, which include bridge posture and Russian twists, can be performed at home using a pillow.
We suffer the most damage to our spine and back when we sit all day at work. The body’s overall motion may also be hampered, which could cause pain and cramps. Fitness trainer Rishabh Telang, one of the founders of Cult.Fit, addressed this in an Instagram post on April 16: Your spine accomplishes everything, including reaching high, carrying groceries, and even rearing a child. However, it is often disregarded and is made worse by prolonged sitting. Four exercises that may be done at home with just a cushion were demonstrated by Rishabh. He continued by saying, “These four exercises will help you regain strength and stability in daily life.”
Four back exercises to prevent too much sitting
Rishabh is shown on the floor in the first clip, lying on his stomach with his arms extended and gripping a cushion. Then, he seems to be stretching his arms and raising his upper torso, doing this repeatedly. In the segment that follows, Rishabh is performing a variation of the Bridge stance, which entails holding the cushion between his knees, raising his upper body, lowering himself, and then doing it again.
Russian twist
The third clip saw Rishabh seated on the floor with his legs raised upward and parallel to his tummy, performing a variation of the Russian twist. His body suddenly twisted to his left, then to his right, and he held the cushion with both hands. This intense core workout will help you build more back strength. With the cushion near his buttocks, Rishabh was shown in the last video lying on his stomach on a mat. Subsequently, he raised his upper body by carefully stretching his back and spine.
What are the benefits of working out the lower back?
Lower back pain can be caused by a torn muscle, repetitive activities, or a sedentary lifestyle, according to a May 2024 Healthline article. Back discomfort can be alleviated by stretching, but this is not a permanent remedy. Conversely, breathing is important when doing workouts for the lower back. Utilize your breath as a guide to prevent straining or overdoing it. According to the text, you should breathe easily and joyfully while performing each stretch or posture.
