7 Back Exercises to Make You Feel Like You’ve Just Had a Massage

If your back is tired, but you don’t have time to get a relaxing massage, these 5 effective stretching exercises will come in handy. And the best part? You can do them right from your office chair!

At Bright Side, we’ve already tried this mini-yoga workout and believe us when we say it’s worth it! Try them and your back will thank you! And don’t forget to read until the end of the article where you’ll find a fun bonus!

1. Butterfly wings

Targeted zones and results: Neck bones, spinal posture correction and improvement of blood circulation.

Starting position: Sit on the edge of the chair with your back straight and feet on the floor shoulder width apart.

This exercise combines several yoga poses including Bhujangasan and Dhanrassan.

  • Position both your hands behind your head, bend your elbows and lock your arms behind the neck. Try to push your elbows back as far as possible. Inhale, extend your arms and push your chest forward.
  • Then exhale, come back to the starting position and arch your back trying to push your chest back. You should feel a gentle muscle stretch, but keep in mind that you should stop if you feel any pain during this exercise.
  • Do 5 repetitions.
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