Years of hunching, not standing straight, sitting in office chairs, and continuous texting have left an impact on all our bodies. Our lumbar region gets affected by the constant movement and heavy lifting we do throughout the day. The same has happened to most of us. Adding to this, the fact that most of us don’t exercise regularly means our back is stiff and twisted.
Although a bad back is really difficult to fix, exercises that provide back stretch can be helpful in improving your spine alignment. A good stretch and back exercise can help you in the long term and prevent prolonged back pains. When it comes to aerial yoga, there are exercises that are made to make it easier for you to control your body movements. It helps you engage your core, stabilize it and as a result lengthen your spine by being upside down. The practice of laying upside down helps create spinal traction, this lets your body de-compress and release any pain caused by problems like pinched nerves or herniated discs.
While there are various benefits of doing aerial yoga, a lot of people who face back issues swear by it. Aerial yoga allows you to give up control of your body, lie on the hammock, and let the equipment stretch out your body. The stretch you experience with aerial yoga cannot be experienced with any other type of exercise. It allows you to improve flexibility in your body and eases the burden on your back.
If you are interested in some aerial yoga exercises that will stretch your back and improve your spine, we have a list for you. These exercises are easy to execute on your own, but at the same time, they will provide you with the results you are looking for.
Most aerial yoga exercises start with a gentle warmup to stimulate the area around your spine. The stretch is recommended for your body when you wake up in the morning even if you don’t practice aerial yoga. A good spinal twist relieves back and neck tension. Once you lay down, you just have to relax and let gravity work its magic.
- Lie down on your back, make a T-shape with your arms on the floor and draw your knees closer to your chest. For support, place your lower legs into the swing.
- Steadily, bring down your knees to one side. Try keeping your neck neutral or in the opposite direction of your knees.
- While doing the pose, try to keep both your shoulders on the floor. Place a block or bolster between your knees if your upper knee lifts too much.
- Remain in the pose for 1-4 minutes, and repeat in the other direction.
Downward Facing Dog
This pose is a great option for you if you are interested in stretching and decompressing your spine.
The pose is particularly effective in lengthening the hamstrings which reduces lower back problems.
- To start, align your hip bones to the swing. Bend your knees forward and let the swing absorb your body weight. After laying down your hands on the ground, stretch them forward. Your palms should remain flat on the floor.
- Straighten your back, and raise your tailbone towards the ceiling.
- Slowly, straighten and stretch your legs, one at a time. Draw your heels closer to the floor. If required, Use blocks for assistance.
- While in position, move your shoulder blades towards the spine. Lower the blades and rotate outwards your upper arms. Remain in the position for 5 breaths. Repeat the process as needed.
Once you have found a trapeze seat, grab the straps and widen your legs. Slowly, lean back to straighten your arms.
- Make a V-shape with your legs. Concentrate on your toes and lean all the way back.
- Bend knees and double-cross the feet around the main sling.
- Once in position, free your hand and hang with your hips. Grip your elbows above your head.
- Stay in the position anywhere between 1 to 7 minutes.
The Wheel Pose
This exercise is extremely helpful when it comes to improving flexibility. To do it properly, follow these steps
- Find your seat on the trapeze and hold on to the long straps.
- After folding your knees, lean your back and slowly lower your back.
- Free your arms, get hold of your ankles, and form a C-grip to grab them.
- For a deeper stretch, Blow up your chest and kick into your legs.
Yoga Swing Pelvic Traction
The pose allows for the muscles surrounding the hip joint to relax. It opens them up to find new lengths, reduces muscle tension, and relieves pains. To do it properly, follow these steps
- Raise your yoga swing to only six inches off the ground.
- Place yourself on the edge of the fabric while leaning back.
- Wrap your legs around the swing. At the same time, place your upper back and head on the ground.
- You can either push the swing lower down then back or plaster it wider over the hips in order to adjust it.
- Be mindful of any pain in either the lower back, hip, or thighs area.
- Push yourself away from the swing’s suspension point by 6-12 inches to produce more friction in the hip joint.
- Shut your eyes and let yourself relax. Stay in the position for about 3 to 10 minutes.
If you continue doing these exercises a few times a week, we are sure that you will observe a positive improvement in your spine. These exercises are specially designed to give your back a nice stretch and help you improve your overall flexibility.