Kneel on the floor with your back straight and your heels pointing outwards. Lower your upper trunk so that your head touches the floor. At the same time, bring your hands in front. Stay in this position for about 4-5 minutes. This pose relaxes the back, especially after rigorous workout sessions.
The prone leg raises exercise engages the butt muscles and low back muscles. How to perform it: - Lay face down with your palms on the floor under your forehead. - Squeeze your glutes and straighten one leg, then lift it a few inches off the ground.
The Pelvic Tilt is another great exercise for mobilising your lower back muscles. As shown below, lie on your back and place a small cushion under your head. Bend your knees and keep your feet hip-width apart and placed on the floor.
How to do it: Lie on your back, feet flat and hip-width apart, arms relaxed, and knees bent. Squeeze your buttocks as you lift your hips, creating a straight line from the knees to the shoulders. Hold for a slow count of two, then lower slowly. Build up to 10 to 12 repetitions.
The pronated (overhand) barbell row is a go-to exercise to work your middle back muscles. Just be careful to use proper form and don't overload the bar. DO THIS: Grab the barbell with an overhand
Lying on your back on the floor, with hands behind your head, lift shoulders off ground, elbows open. Hold to count of four; repeat three times, exhaling while lifting, inhaling while lowering. Lift shoulders and rotate torso three times in each direction, with elbows open.