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

Step 4. Fix your posture

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

How to do it:

  • Lie down on your stomach with your arms at your sides and your legs together.
  • Keeping your left arm and leg in the same position, simultaneously slide your right arm above your head and bend your right knee away from your body, as high as you can. Make sure that both your right arm and leg are always touching the floor.
  • Slide your right arm and leg back to the initial position, then repeat the exercise on the opposite side. Do this for 30-60 seconds.
  • After that, do the exercise with the opposite leg and arm — slide your left arm and your right knee out, then your right arm and left knee. Also do this for 30-60 seconds.

Step 5. Stretch the hips

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

How to do it:

  • Sit down on the floor with your spine straight and your legs together in front of you.
  • Keeping your left leg straight on the floor, raise your right leg, bend the knee, and grab the right calf with both hands.
  • Gently pull the leg toward your chest until you feel a stretch in your hips.
  • Hold the pose for 30-60 seconds, then repeat on the opposite side.