How I Fixed My Back Doing a 7-Minute Workout for 30 Days

Step 2. Return flexibility

How I Fixed My Back Doing a 7-Minute Workout for 30 Days

How to do it:

  • Get down on your hands and knees, placing your hands directly under your shoulders and your knees under your hips. Your toes should also touch the floor.
  • Keeping your spine straight and your knees bent, lift your left leg away from your body, as high as you can.
  • Return your leg to the initial position and repeat the exercise on the opposite side.
  • Keep doing this exercise for 30-60 seconds.

Step 3. Stretch the back muscles

How I Fixed My Back Doing a 7-Minute Workout for 30 Days

How to do it:

  • Get down on your knees and slowly bend your upper body forward until your hands reach the floor in front of you.
  • Keeping your knees bent at about a 90° angle, arch your lower back toward your knees until you feel a stretch in that area.
  • Slowly lower your head, put your chin on the floor, and relax the muscles of your neck. Make sure that your elbows are not touching the floor.
  • Hold the position for about 30-60 seconds.