With children and adults obliged to be seated for long hours to attend online classes and office duties, these exercises prevent back pain – Vishwajeet Raut

Adults and children need good muscle flexibility to maintain overall fitness especially spine health. Seated forward bend exercises stretch and relax the body, releasing hamstrings and hip muscles. They also aid digestion, reduce fat, especially in the back and hip joint and prevent leg and hip pain. With children and adults obliged to be seated for long hours to attend online classes and office duties, stay fit and flexible with forward bend exercises preventing back pain.

Forward bends involve hip joints, the junction of the pelvis and spine and joints of the lower spine. They remove tightness and stretch tissues along the entire back, legs and spine. These simple exercises ensure good health as well as soothe and calm at the end of a stressful day.

Try these simple forward bends. When you begin the workout, your spine and pelvis should be in a neutral position. Remember not to pull. Instead, stretch and bend. Begin your workout with simple warm-up exercises including rotational movements.

Basic forward bend

Sit with legs stretched out. Stretch your hands upwards. This stretches and relaxes the shoulder muscles. Breathe out, keep the back straight, and bend forward. Try to stretch your arms as far as possible and touch your toes. Hold for ten seconds. Gradually increase up to 60 seconds.

Forward bend with flexed toes

In the same forward bend, flex your toes. Bend forward, hold your toes and pull them towards yourself. The hamstring and calf muscles, hip and lower back become relaxed. Pull your toes and hold for ten seconds, then release. If you can’t reach your toes, stretch as far as you can. With regular practice, you will be able to do the forward bend with flexed toes.

Forward bend with crossed legs

Sit with your legs stretched out. Place the right leg over the left. Hold the leg that is on top and bend forward. Hold for ten seconds. Try to bend your head towards your knee. Change and repeat with the next leg.

Forward bend with bent leg

Sit upright with one leg stretched out. Bend the other leg at the knee and place your foot on the other thigh. Push the bent knee outwards. Press the knee and bend forward.

Kneel to bend

Kneel down, keep your back straight. Bend one leg with the foot inwards. Stretch the other leg backward, while keeping the bent leg at 90 degrees. Slowly bend forward and touch the floor.

Also read: Bridges that make you strong