They don`t require much time or special equipment and after a week give amazing results.

Back stretching

Such daily activities for seven minutes will relieve you of back pain and joint problems. Watch quickly and start stretching today!

Stretching `figure four` (30 seconds on each side)

1. Place your right foot on your left knee, bending your legs like the number 4.
2. Wrap your left leg with your arms and pull it closer to your chest. Keep your right knee bent to the right.
3. Hold this position for 5 deep breaths and switch sides.

Child`s pose (30 seconds)

1. Get on all fours, arms extended forward.
2. Lower your buttocks and sit on your heels. Place your arms along your body with palms up or extend them forward. You can also extend your arms between your legs and turn your head to the side.
3. Each of these child`s pose variations relaxes the back, shoulders, and neck differently. Try all variations to find the most comfortable pose for you.
4. Stay in child`s pose for 5 breaths or longer until you`re ready to get up. On inhalation, lift your upper body.

Twisting `figure four` (30 seconds on each side)

1. Lie on the floor and bend your knees. Turn your knees to the side, for example, to the left so that one leg is on the floor. Put your right arm behind your head. Bend your left arm and place your palm on your right side.
2. On exhalation, tense your side abdominal muscles and twist your torso, lifting your shoulders up. If your legs are tilted to the left, lift your torso up until your left shoulder rises 1-2 cm above the floor.
3. On inhalation, return to the starting position.

Runner`s lunge (30 seconds on each side)

1. Stand with weight on your palms and knees. Step with your right foot to the width of your right hand. Move your foot from heel to toe forward so that your right shin is slightly in front of your right knee. Do not lift your left knee.
2. Without bending your arms, push your hips forward to stretch the front of your hips.
3. Hold the position for 30 seconds, then switch legs.

Leg turnout (30 seconds)

1. Starting position: standing, heels together, toes turned out. Back straight, abdomen tensed and drawn in, shoulders down.
2. From the starting position, slowly lower your body down, turning your knees out.
3. Hold this position for 30 seconds and on inhalation return to the starting position.

Seated twist (30 seconds on each side)

1. Starting position – sitting, legs straight and extended forward.
2. Cross your right leg over your left, place your right foot on the floor next to your left knee. Cross your left arm over your right leg. Pushing off with your left shoulder from your right leg, try to reach your right ankle with your left palm.
3. Inhale and on exhalation, slightly drawing in your abdomen, twist your torso, chest, and head to the right. Look over your right shoulder. Hold the pose for 30 seconds, then switch sides.

Happy baby (30 seconds)

1. Lie on your back. On exhalation, pull your knees to your stomach. On inhalation, grab the outer edges of your feet with your hands.
2. Spread your knees, gently pushing them to the sides a little more than body width. Keep your ankles above your knees so that your shins are perpendicular to the floor. Flex your feet. Push your feet against your hands, and your hands against your feet, creating slight resistance.
3. Rock slightly from side to side, massaging your lower back. Hold this position for 30 seconds.

Probably among your acquaintances there is someone who feels discomfort in the lower back, so don`t forget to share this information with them. It will take only 7 minutes to take care of your back health!