Lower Back Stretches to Reduce Pain and Build Strength

Child’s Pose

This traditional yoga pose works your hamstrings, and spinal extensors. It helps to relieve pain and tension all along your spine, neck, and shoulders.
Its relaxing effect on your body also helps to loosen up tight lower back muscles, promoting flexibility and blood circulation along the spine.
To do Child’s Pose, follow these steps:

1. With your hands and knees on the ground, sink back through your hips to rest them on your heels.
2. Hinge at your hips as you fold forward, walking your hands out in front of you.
3. Rest your belly on your thighs.
4. Extend your arms in front of or alongside your body with your palms facing up.
5. Focus on breathing deeply and relaxing any areas of tension or tightness.
6. Hold this pose for up to 1 minute.

You can do this pose several times during your stretching routine. Feel free to do it in between each stretch

Knee-to-chest stretch

This stretch relaxes your hips, thighs, and glutes while promoting overall relaxation.
To do a knee-to-chest stretch, follow these steps:

1. Lie on your back with both knees bent and your feet flat on the floor.
2. Keep your left knee bent or extend it straight out along the floor.
3. Draw your right knee into your chest, clasping your hands behind your thigh or at the top of your shinbone.
4. Lengthen your spine all the way down to your tailbone and avoid lifting your hips.
5. Breathe deeply, releasing any tension.
6. Hold this pose for 1 to 3 minutes.
7. Repeat with the other leg.

   Seated spinal twist

   This classic twist works your hips, glutes, and back. It increases mobility in your spine and stretches your abdominals, shoulders, and neck. The pressure of this stretch also stimulates your internal organs.
   To do a seated spinal twist, follow these steps:
   
   
   **Sit on the edge of a cushion with both legs extended out in front.***Bend your right knee and place your foot to the outside of your left thigh. **Bend your left leg, placing your foot near your right thigh.**Lift your arms up with your palms facing each other. ***Starting at the base of your spine, twist to the right side. **Place your right hand behind you for support.**Place your left arm around your right leg as though you’re hugging it, or bring your upper arm to the outside of your thigh.**Hold this pose for up to 1 minute.
   

   Pelvic tilt

   Pelvic tilts build strength in your abdominal muscles, which helps relieve pain and tightness in your lower back. They also have a beneficial effect on your glutes and hamstrings.
   To do a pevlic tilt, follow these steps:**Lie on your back with both knees bent and feet flat on the floor.***Engage your abdominal muscles as you flatten your back against the floor.**Breathe normally, holding this position for up to 10 seconds.**Release and take a few deep breaths to relax.**Do 1 to 3 sets of 3 to 5 repetitions.
   

   Cat-cow stretch

   The cat-cow stretch is a great way to wake up your spine while also stretching your shoulders, neck, and chest.
   To do the cat-cow stretch, follow these steps:**
   
   
   Come onto all fours in a tabletop position (hands and knees on the ground).**Press into your hands and feet as you inhale to look up, allowing your belly to fill with air.**Exhale, tucking your chin into your chest and arching your spine toward the ceiling.**Continue this pattern of movement, moving with each breath.**Do this for 1 to 2 minutes.
   

   
   

   Sphinx stretch

   The sphinx stretch is a gentle backbend that allows you to be both active and relaxed. This baby backbend stretches and strengthens your spine, buttocks, and chest.
   To do the sphinx stretch, follow these steps:
   ***Lie on your stomach with your elbows underneath your shoulders and your hands extended in front, palms facing down.***Set your feet slightly apart. It’s okay for your big toes to touch.***Gently engage your lower back, buttocks, and thighs as you lift your head and chest.***Stay strong in your lower back and abdominals, breathing deeply.***Press your pelvis into the floor.***Gaze straight ahead or gently close your eyes.***Hold this pose for 1 to 3 minutes.
   

   

Best Stretching Exercises for Better Flexibility

Standing Hamstring Stretch

• Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides.
• Exhale as you bend forward at the hips, lowering your head toward floor, while keeping your head, neck and shoulders relaxed.
• Wrap your arms around backs of your legs and hold anywhere from 45 seconds to two minutes.
• Bend your knees and roll up when you're done.
  

  Piriformis Stretch

  The piriformis muscle is a deep internal hip rotator, located on the outside of the butt. "Stretching this muscle can prevent potential future sciatica, or help treat it."
• Sit on the floor with both legs extended in front of you.
• Cross your right leg over your left, and place your right foot flat on the floor.
• Place your right hand on the floor behind your body.
• Place your left hand on your right quad or your left elbow on your right knee (as shown) and press your right leg to the left as you twist your torso to the right.
• If the spinal rotation bothers your back, take it out and simply use your left hand to pull your right quad in and to the left.

  
  

   

  Lunge With Spinal Twist

  
  
  
  Atkins notes that this stretch is commonly referred to as the World's Greatest Stretch (WGS) in the fitness community. And for good reason "It helps open your hips and improve thoracic (mid-back) mobility," he tells SELF.
• Start standing with your feet together.
• Take a big step forward with your left foot, so that you are in a staggered stance.
• Bend your left knee and drop into a lunge, keeping your right leg straight behind you with your toes on the ground, so you feel a stretch at the front of your right thigh.
• Place your right hand on the floor and twist your upper body to the left as you extend your left arm toward the ceiling.
• Hold for 30 seconds to 2 minutes.
• Repeat on the other side.

  Triceps Stretch

• Kneel, sit, or stand tall with feet hip-width apart, arms extended overhead.
• Bend your right elbow and reach your right hand to touch the top middle of your back.
• Reach your left hand overhead and grasp just below your right elbow.
• Gently pull your right elbow down and toward your head.
• Switch arms and repeat.
  

  Frog Stretch

  "Most of us sit and cross our legs, which can lead to tight hips and result in lower-back pain,".This stretch directly target tights spots in the hips/groin and is especially useful for runners."
  

  • Start on all fours.
  • Slide your knees wider than shoulder-width apart.
  • Turn your toes out and rest the inner edges of your feet flat on the floor.
  • Shift your hips back toward your heels.
  • Move from your hands to your forearms to get a deeper stretch, if possible.
  • Hold for for 30 seconds to 2 minutes.
    
    
     

    • Butterfly Stretch

    • Sit tall on the floor with the soles of your feet together, knees bent out to sides.
    • Hold onto your ankles or feet, engage your abs, and slowly lower your body toward your feet as far as you can while pressing your knees toward the floor.
    • If you're too tight to bend over, simply press your knees down.
    • Hold this stretch for 30 seconds to 2 minutes.
    
    
    

    Side Bend Stretch

  • Kneel on the floor with your legs together, back straight, and core tight.
  • Extend your left leg out to the side. Keep it perpendicular to your body (not in front or behind you).
  • Extend your right arm overhead, rest your left arm on your left leg, and gently bend your torso and right arm to the left side.
  • Keep your hips facing forward.
  • Hold this stretch for 30 seconds to 2 minutes.
  • Repeat on the other side.
  •  

Gym Workout For Beginners

Barbell hip bridge

This exercise benefits: glutes

A) Sit on the floor with a bench behind you and a weighted barbell over your legs. Roll the bar so it’s directly over your hips and lean back so your shoulder blades rest on the bench.

B) Drive through your feet, pushing up your hips (shoulders and feet supporting you). Squeezing your glutes, extend as high as possible. Hold for 5 secs then slowly lower. Do 20 reps.

Deadbug

This exercise benefits: abs

A) Lie on your back with your arms skywards and legs raised and bent at 90 degrees.

B) Slowly lower your arms behind you as you extend your left leg out in front on the exhale, then gently return to the starting position and repeat, this time extending the right leg. Lower the weight if your back arches off the floor. To take it up a notch, hold a 6kg dumbbell. Do 10 per leg.

Dumbbell lunge

This exercise benefits: glutes, quads, hamstrings

A) Stand holding a dumbbell in each hand, then step forwards into a lunge on your left leg. Hold for 3 secs, then push off your left leg to return to the starting position. 

Renegade row

This exercise benefits: abs, shoulders

A) With a dumbbell in each hand, start in a plank position, keeping your pelvis as stable as possible. Row your right arm back without twisting your shoulders, keeping your elbows tucked in to engage your lats. End with your dust by tier hip, then lower the dumbbell back to the floor.

B) Repeat on the other side, then do a press-up. Do 10 reps.

Romanian deadlift

This exercise benefits: core, hamstrings

A) Holding a barbell in your hands, keep your knees slightly bent, your back straight and your core embraced.

B) Hinge forwards at the hips, keeping your arms straight so the barbell is directly in front of your legs. Hold for 3 secs then return to the starting position. Do 10 reps per leg.

 

 

 

BEST Strength Exercises for Women

Goblet Squat

A proper squat demonstrates you have adequate range-of-motion of your ankles, knees and hips and solid lower-body strength. Many women come in thinking they cannot squat because of previous knee pain. By keeping the range-of-motion small and teaching them proper technique, it is not long before they are squatting pain-free, with weights!

Push-Up

Key Points:

• Start hands directly under shoulders
• Keep straight line from head to heels
• Keep glutes squeezed and hips tucked
• Lower entire body until arms are parallel with body
• Keep arms back at 45 degree angle
• Start with 3 sets of 6-10 reps

 

Split-Squat

Key Points:

• Start in a long lunge position with front foot flat and back heel up
• Lower yourself straight down, keep straight line from back knee to head
• Keep weight in front foot
• Without allowing front knee to drift forward, go as low as possible without 
• pain or losing position
• Push through front foot to return to starting position
• Start with 2-3 sets of 8 reps/side

 

Planks (front and side)

Key Points (front plank)

• Start on elbows with fists directly under your eyes
• Keep straight line from head to heels
• Keep hips tucked under and glutes squeezed
• Focus on long exhales through your mouth
• Start with 3 sets of :10-:30 holds/side

 

Key points (side plank): 

• Start on side with elbow directly under shoulder
• Keep hips squared and high 
• Keep straight line from head to heels
• Keep hips tucked under and glutes squeezed
• Focus on long exhales through your mouth 
• You should feel lateral ab or side
• Start with 3 sets of :10-:30 holds/side
  

  Ball Rollout

  

  Key Points:
• Start on knees with forearms on ball
• Have hips tucked under, glutes squeezed and abs braced throughout
• Start motion by letting ball rollout up arms
• Your hips and head should move together towards the ball
• Maintain a straight line from head to knees throughout
• Go as low as possible without losing spine position and return
• Start with 2-3 sets of 6-10 reps

weight loss diet plan

Monday

• Breakfast: Sambar with brown rice idli
• Lunch: Whole-grain roti with mixed-vegetable curry
• Dinner: Tofu curry with mixed vegetables and a fresh spinach salad

Tuesday

• Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk
• Lunch: Chickpea curry with brown rice
• Dinner: Khichdi with sprout salad

Wednesday

• Breakfast: Apple cinnamon porridge made with milk and topped with sliced almonds
• Lunch: Whole-grain roti with tofu and mixed vegetables
• Dinner: Palak paneer with brown rice and vegetables

Thursday

• Breakfast: Yogurt with sliced fruits and sunflower seeds
• Lunch: Whole-grain roti with vegetable subji
• Dinner: Chana masala with basmati rice and green salad

Friday

• Breakfast: Vegetable dalia and a glass of milk
• Lunch: Vegetable sambar with brown rice
• Dinner: Tofu curry with potato and mixed vegetables

Saturday

• Breakfast: Multigrain parathas with avocado and sliced papaya
• Lunch: Large salad with rajma curry and quinoa
• Dinner: Lentil pancakes with tofu tikka masala

Sunday

• Breakfast: Buckwheat porridge with sliced mango
• Lunch: Vegetable soup with whole-grain roti
• Dinner: Masala-baked tofu with vegetable curry

Most Important Gym Routines for Men

Back squat

Just like the deadlift, the barbell back squat hits just about every major muscle group there is in the body and is the king of leg-developing movements. Any athlete will tout the squat as the reason they run fast, jump high, and keep increasing in strength all over.

Bench Press

Every gym-goer in the world has been asked “Whaddya bench?” at least once. This move is responsible for developing powerful, well-defined pecs, shoulders, and triceps, which lead to a more commanding presence, with or without a shirt on. Combine that with the muscle-building effects of the testosterone this move releases and all you have left to do is watch your “little black book” fill up.

Kettlebell swing

Often confused as a squat and front raise combo for the legs and shoulders, respectively, this move is actually an explosive hip hinge, great for the glutes and conditioning. When done properly, the hip-hinge movement combined with the cardio aspect (due to the explosiveness of the movement) will help create a strong, ripped physique any guy would be jealous of.

Swiss Ball Rollout

Although very challenging, the Swiss ball rollout is an essential part of anyone’s quest for a six-pack. As you roll out on the ball, your abs are put under increasing tension, and any fitness expert knows that one of the secrets to building ripped, lean muscle is high muscular tension. Use this move in place of a crunch to carve out a defined six-pack.

Hamstring curl

Okay, yeah, it looks a little silly. But unlike the leg curl machine, a hamstring curl on a physio ball takes a lot of stress off your knees, and forces you to coordinate your upper and lower body as you hammer your hamstrings—without putting any major joints at risk. It’s a great finishing move for hamstrings, and the physio ball variant involves the glutes enough that makes it a great assistance move for bigger lifts like the deadlift.

Barbell overhead press

Some would argue that the standing barbell overhead press is a better upper-body developer than the mighty bench press itself. Because it demands huge effort from your abs and all the assistance muscles that get used to press the barbell overhead; this move leads to a set of shoulders that look like cannonballs and will develop the chest just as well as any other move.

Barbell hip thrust

The biggest set of muscles in your body (relative size) are the glutes. This move hits them directly. Strong glutes not only lead to a healthy back and flexible hamstrings—meaning fewer long-term strength and flexibility problems—but also do wonders for filling out a pair of jeans.

Dumbbell romanian deadlift

This could be the most important exercise there is for lower-back health and developing an impressive set of glutes. Any seasoned lifter will tell you they’re truly impressed by a good set of legs, and a butt usually comes with it. Also, this move helps to make the hamstrings more flexible, meaning less back pain after sitting all day.

Best Healthy Foods to Gain Weight Fast

Homemade Protein Smoothies

Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight.
Making your own smoothies is the best way since commercial versions are often full of sugar and lack nutrients. It also gives you full control over the flavor and nutrient content.

• Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein and 1 tablespoon (15 ml) of peanut or another nut butter.
• Vanilla berry shake: Combine 1 cup (237 ml) of fresh or frozen mixed berries, ice, 1 cup (237 ml) of high-protein natural yogurt and 1 scoop of vanilla whey protein.
• Chocolate hazelnut shake: Combine 15 ounces (444 ml) of chocolate milk with 1 scoop of chocolate whey protein, 1 tablespoon (15 ml) of hazelnut butter and 1 avocado.
• Caramel apple shake: Combine 1 sliced apple, 1 cup (237 ml) of natural yogurt, 1 scoop of caramel- or vanilla-flavored whey protein and 1 tablespoon (15 ml) of sugar-free caramel sauce or flavoring.
• Vanilla blueberry shake: Combine 1 cup (237 ml) of fresh or frozen blueberries, 1 scoop of vanilla whey protein, 1 cup (237 ml) of vanilla yogurt and sweetener if needed.

  Rice

  
  Rice is a convenient, low-cost carb source to help you gain weight. Just 1 cup (165 grams) of cooked rice provides 190 calories, 43 grams of carbs and very little fat (6).
  It is also fairly calorie-dense, meaning you can easily obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get full quickly.
  When you’re on the go or in a rush, two-minute packs of microwavable rice can be easily added to other protein sources and pre-made meals.
  

  Nuts and Nut Butters

  
  Nuts and nut butters are a perfect choice if you're looking to gain weight.
  Just one small handful of almonds contains over 7 grams of protein and 18 grams of healthy fats (8).
  Since they’re very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.
  Nut butters can also be added to a variety of snacks or dishes, such as smoothies, yogurts and much more.
  

  Dried Fruit

  
  Dried fruit is a high-calorie snack that also provides antioxidants and micronutrients.
  You can get many different types of dried fruit.
  However, they have a very high sugar content and are not ideal for weight loss diets.
  On the other hand, this makes them great for gaining weight, especially since they’re convenient to eat and taste great.
  While many people think fruits lose most of their nutrients when dried, this isn't the case. Dried fruits contain lots of fiber and most of their vitamins and minerals remain intact.
  
  

  Whole-Grain Bread

  
  Whole-grain breads are another good carb source to help you gain weight.
  You can make some very simple, high-calorie and well-balanced meals by combining bread with protein sources such as eggs, meat and cheese.
  

  Dark Chocolate

  
  High-quality dark chocolate provides a ton of antioxidants and health benefits.
  Most people recommend getting dark chocolate with a cocoa content of at least 70%.
  Like other high-fat foods, dark chocolate has a very high calorie density, meaning it's very easy to get many calories from it.
  Each 100-gram (3.5-ounce) bar has around 600 calories and is packed with micronutrients and health-promoting compounds, including fiber, magnesium and antioxidants (30Trusted Source).
  
  

  Cheese

  
  Cheese has been a staple food for centuries.
  Like dark chocolate, it’s high in calories and fats. If you eat it in larger quantities, it’s also a very good source of protein (31).
  Since cheese is incredibly tasty, you can incorporate it into most dishes and easily add several hundred extra calories.
  

  Whole Eggs

  
  Eggs are one of the healthiest muscle-building foods on the planet. They provide a great combination of high-quality proteins and healthy fats.
  It's also very important to eat the whole egg. In fact, almost all of the beneficial nutrients in eggs are found in the yolk.
  As long as you don’t have an intolerance to eggs, there is no need to limit your egg consumption — you can easily eat three eggs per day if you want.
  In fact, many athletes or bodybuilders will eat six or more daily.
  

  Potatoes and Starches

  Potatoes and other starchy foods are a very easy and cost-effective way to add in extra calories.
  Try to choose one of these healthy sources of starchy carbs:
• Oats
• Corn
• Potatoes and sweet potatoes
• Winter root vegetables
• Beans and legumes

Many of these carb sources also provide important nutrients and fiber, as well as resistant starch, which can help nourish your gut bacteria

• Full-Fat Yogurt

  

  Full-fat yogurt is another healthy and convenient snack. It has a great nutritional profile, including a well-balanced mix of protein, carbs and fat.
  There are numerous snacks and healthy weight-gain recipes based on yogurt. Here are a few:
• Yogurt and fruit: Combine 1–2 cups of yogurt with fresh or dried fruit. You can also add nuts, seeds, honey, granola or coconut flakes.
• Chocolate peanut butter pudding: Mix 1–2 cups of yogurt with 100% cocoa powder, peanut or any nut butter and a sweetener such as stevia. You can also add a scoop of whey for more protein.
• Yogurt parfait: Combine 1–2 cups of yogurt with granola and mixed berries in layers to create a tasty and well-balanced breakfast or healthy snack.
• Smoothies: Yogurt is an excellent addition to virtually any smoothie to increase the protein content and give it a more creamy, milkshake-like thickness.