This is continuation from a previous published post on How to Overcome Shoulder & Lower Back Soreness When Travelling .
4. Shoulder stretch– very good to relief tension in the shoulders and back area. I always do this exercise.
It gets more effective when done with a resistance/exercise band (holding the band with both hands shoulder width apart)
5. Yoga’s Cobra pose
6. Shoulder stretching using exercise bands
7. Child’s pose
8. Spinal roll – with this pose, slowly, in a rocking motion, roll yourself to left and right. It removes the tension and pressure on the spine.
9. Spinal balances
This is an effective exercise for lower back stiffness but need to be done correctly. The back has to be in an almost straight line- most people have the tendency to curve their backs upwards- this can hurt the lower back. Tuck in the tail bone when doing this exercise. As this exercise also involves balance, do it slowly if you are new- slowly raise your hand and the opposite leg, then lower down and continue on the other side.
Hope the above stretches help you relieve some stiffness. Please don’t do stretches on cold muscles.