Back

Here’s a 21-Day Back Stretching Programme to improve flexibility, relieve tension, and strengthen your back. Each stretch takes 5–10 minutes. Focus on deep, controlled breathing throughout.

Week 1: Foundational Stretches

• Day 1: Cat-Cow Stretch
  On all fours, alternate between arching your back (Cow) and rounding it (Cat). Do 10–15 reps.

• Day 2: Child’s Pose
  Kneel, sit back on your heels, and extend your arms forward. Hold for 30 seconds, repeat 2–3 times.

• Day 3: Seated Forward Fold
  Sit with legs straight, reach forward towards your toes while keeping your back straight. Hold for 30 seconds, repeat 2–3 times.

• Day 4: Supine Twist
  Lie on your back, bring one knee across your body, and keep your shoulders flat on the floor. Hold for 30 seconds per side, repeat 2–3 times.

• Day 5: Cobra Stretch
  Lie face down, place hands under shoulders, and lift your chest while keeping hips on the floor. Hold for 20–30 seconds, repeat 2–3 times.

• Day 6: Knee-to-Chest Stretch
  Lie on your back, pull one knee to your chest while keeping the other leg extended. Hold for 30 seconds per side, repeat 2–3 times.

• Day 7: Side Bend Stretch
  Stand or kneel, reach one arm overhead, and bend to the opposite side. Hold for 20–30 seconds per side, repeat 2–3 times.

Week 2: Deeper Flexibility

• Day 8: Sphinx Pose
  Lie on your stomach, prop yourself up on your elbows, and gently lift your chest. Hold for 30 seconds, repeat 2–3 times.

• Day 9: Thread the Needle Stretch
  On all fours, slide one arm under your body, twisting your torso. Hold for 30 seconds per side, repeat 2–3 times.

• Day 10: Standing Forward Fold
  Stand tall, bend at the hips, and let your torso hang towards your legs. Hold for 30 seconds, repeat 2–3 times.

• Day 11: Bridge Pose
  Lie on your back with knees bent, lift your hips while squeezing your glutes. Hold for 20 seconds, lower slowly. Repeat 5–8 times.

• Day 12: Reclined Twist
  Lie on your back, bring both knees to one side while keeping your shoulders on the ground. Hold for 30 seconds per side.

• Day 13: Puppy Pose
  Start on all fours, stretch your arms forward, and lower your chest towards the ground. Hold for 30 seconds, repeat 2–3 times.

• Day 14: Extended Triangle Pose
  Stand with feet wide apart, reach one arm towards your ankle and the other upwards. Hold for 30 seconds per side, repeat 2–3 times.

Week 3: Strength and Mobility

• Day 15: Spinal Rocking
  Lie on your back, hug your knees to your chest, and gently rock forward and back. Do 10–15 reps.

• Day 16: Standing Side Stretch
  Stand tall, reach one arm overhead, and lean to the opposite side. Hold for 20–30 seconds per side, repeat 2–3 times.

• Day 17: Happy Baby Pose
  Lie on your back, grab the outsides of your feet, and pull your knees towards your chest. Hold for 30 seconds, repeat 2–3 times.

• Day 18: Low Lunge with Twist
  From a low lunge position, twist your torso towards the bent knee and extend your opposite arm upwards. Hold for 20–30 seconds per side.

• Day 19: Downward Dog
  Start on all fours, lift your hips towards the ceiling, and push your heels towards the ground. Hold for 20–30 seconds, repeat 2–3 times.

• Day 20: Locust Pose
  Lie face down, lift your chest, arms, and legs off the ground simultaneously. Hold for 10–20 seconds, repeat 5 times.

• Day 21: Half Lord of the Fishes Pose
  Sit with one leg bent over the other, twist your torso towards the top knee, and place your opposite arm on the ground for support. Hold for 30 seconds per side.

Tips

• Stretch to the point of mild tension, not pain.

• Consistency is key to improving flexibility and strength.

• Combine with light cardio or warm-ups for the best results.