How much time do we spend leaning forward, behind the computer or on the bike, for example? Be kind to your spine and regularly do a back bend, or a back bend.
A back bend is a back bend that stretches the front of your body. You can do a backbend sitting, lying down or standing, depending on the effect you want to achieve. The back bend is a good posture to open your chest. Bending your spine (or part of it) back creates space in your chest. Stretching also occurs on your thigh muscles.
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A backbend can create a lot of resistance. First of all, physically:as we age, the spine becomes less flexible and the vertebrae collapse more. Sitting work also causes stiff back, abdominal and chest muscles. Many people therefore suffer from lower back pain when bending backwards. Another factor is that a back bend is a vulnerable position. By opening your chest you also open your heart and throat area, where emotions are held. It is therefore not surprising if you feel a cry coming on after a backbend.
Hint: for sitting or lying back bends you can use aids, such as a bolster or cushion, yoga blocks or a chair. These tools help you to relax better.
Lie on your stomach, with your forehead and your rubs on the floor. Your hands are next to your body and your palms are facing each other. Exhale, and on the next inhale, push your pelvis into the mat while simultaneously lifting your chest and legs off the floor. You also bring your arms off the mat, while the palms continue to point towards each other. Spread your fingers. Look straight ahead and roll your shoulders away from your ears. Hold for six to nine breaths and come back to the floor.
Good to know To protect your back, it is important not to force a backbend. Always build up slowly and come out of the pose if you feel stabbing pain anywhere. If you have a serious back injury, heart problems or low blood pressure, skip this exercise altogether.
Text:Annemiek de Gier
