Do you dread the first moments of the morning because of a stiff, aching back? You're not alone. This common complaint has a potential solution straight from Bollywood actor Bhagyashree's wellness routine. She recently took to Instagram to demonstrate four simple exercises designed to banish morning back pain and start the day feeling "fresh as a daisy."
Bhagyashree's Four-Step Routine for a Flexible Morning
Bhagyashree's message on social media was clear: "Wake up with no back pain. Do these simple muscle release exercises and reduce the stiffness in your lower back and hips." The routine, which includes the Figure 4 Swing, 90–90 Hip Opener, Heel on Toes Swing, and Ankle Tilt, is praised for creating a balanced approach to morning movement.
But does it hold expert weight? Yoga expert Yash Fadnavis confirms the efficacy of these movements. He explains that together, they form a simple yet effective sequence that promotes healthy movement in the hips, legs, and ankles. This combination enhances flexibility, balance, and joint mobility, making it ideal for a daily warm-up or recovery practice.
Breaking Down the Four Key Exercises
1. Figure 4 Swing: This standing exercise primarily targets the hips and glutes. By crossing one leg over the opposite thigh in a "figure 4" position and gently swinging the free leg, you loosen tight hip muscles. Fadnavis notes it improves balance and coordination, and is particularly useful for releasing tension accumulated from prolonged sitting. The fluid, swinging motion allows the hips to open naturally without strain.
2. 90–90 Hip Opener: A grounded, seated movement that deeply works on hip rotation. Sitting with both knees bent at 90 degrees—one in front, the other to the side—you slowly move your knees from side to side while keeping your torso upright. This controlled action improves both internal and external hip rotation and builds strength around the hip joints. Regular practice, says Fadnavis, can lead to better posture and smoother movement in daily life.
3. Heel on Toes Swing: Fadnavis highlights this exercise for its focus on the lower legs and ankles. Standing upright, you gently shift your weight from heels to toes in a slow, rhythmic swing. This not only strengthens the calves and improves balance but also enhances blood flow in the feet. It's an excellent way to prepare your ankles for the demands of walking, running, or standing for long hours.
4. Ankle Tilt: A subtle but powerful movement for ankle mobility. Performed either standing or seated, the foot is gently tilted from side to side while remaining relaxed. This action supports ankle stability, improves range of motion, and helps prevent stiffness or injury. Fadnavis emphasizes that when combined, these four exercises create a holistic routine that supports joint health, improves movement quality, and leaves the body feeling light, stable, and connected.
The Right Way to Start Your Day: A Spine Surgeon's Advice
Complementing this exercise routine, Dr. Arvind Bhateja, lead neurosurgeon at Sparsh Hospitals, stresses the importance of how you physically get out of bed. As a spine surgeon, he frequently sees patients who have injured themselves by rising incorrectly or too abruptly.
Dr. Bhateja advocates for a preventive approach. His recommended method is straightforward: upon waking, first stretch gently while still lying down. If you are on your back, turn to your side first. Then, gently swing your feet off the edge of the bed. Use your feet as a counterweight to help you sit up straight, supporting yourself with your hand. This technique minimizes strain on the spine during the vulnerable first moments of the day.
By integrating Bhagyashree's endorsed exercises with mindful waking habits, you can tackle the common issue of morning back stiffness at its root, setting a positive tone for an active, pain-free day.
