07/05/2026
If you have back pain and tired of doing back exercise i.e. bhujangasana, cat, camel and bridging but doesn't seem any improvement because you are not stimulating your muscles enough to strengthening.
Disclaimer:- Before practicing these exercises, one should remember that if you have scoliosis sciatica then consult your physiotherapist or orthopedic before doing this exercises.
So let's start
1 st exercise is
unsupported back extension same as bhugangasana but you not taking support of your hands thus contaracting back muscle acively to lift up
10 resps 2 sets
2 nd exercise is Boat pose hear you can do continuous movements or hold in this pose for 30 second.thus activating entire pos. Kinetic chain.
15 reps 2 sets or 30 second hold 5 to 7 times.
3rs is reverse plank in this you can also hold for or do repeated movents for 10 counts 2 sets 30 second hold for 5 to 7 times.
4th is prone leg extension
Find the bench like this or single bed lie on stomach till your beld line and both legs hanging with knee bend. Now lift your both legs together with strightining your both knees to the level of torso.
20 reps 2 sets
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