Start on hands and knees.

Arch your back (cow) and then round your spine (cat) slowly.

Repeat 10–15 times to relieve tension and improve mobility.

4. Glute Strengthening (Bridge Pose)

Lie on your back, knees bent, feet flat.

Lift hips toward the ceiling, squeezing glutes.

Hold 5 seconds, lower, and repeat 10–12 times.

Tips:

Perform stretches gently; never force a movement.

Consistency matters—try 2–3 times daily for best results.

Heat packs or a warm bath before stretching can help relax muscles.

⚠️ Important: If pain is severe, sudden, or accompanied by numbness, tingling, or weakness in legs, consult a healthcare provider immediately.