Pelvic tilts help strengthen the lower back and core muscles. Lie on your back, knees bent, and gently tilt your pelvis upward, then release.
This gentle yoga move boosts spine flexibility. On all fours, arch your back (cat), then drop your belly and lift your head (cow), and repeat slowly.
On hands and knees, extend one arm and the opposite leg. Hold, then switch sides. It enhances balance and strengthens the lower back and abs.
Stand with your back to a wall, arms bent at 90 degrees. Slowly raise and lower them like snow angels to improve posture and shoulder mobility.
Lie on your back with bent knees, feet flat. Lift your hips to form a straight line from shoulders to knees. Great for the glutes and lower back.
Seated Forward Fold stretches the lower back and hamstrings. Sit with legs extended, reach forward gently, and hold to ease stiffness and improve flexibility.
Side-Lying Leg Lifts build hip and side back muscles. Lie on your side and lift your top leg up slowly, then lower it down, repeating on both sides evenly.
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