Spinal Decompression without a Machine

Spinal decompression can be achieved without the use of a machine through various exercises and stretches that aim to elongate the spine and create space between the vertebrae. Here are a few exercises that you can try:

Knee-to-Chest Stretch: Lie on your back and bring your knees towards your chest, holding them with your hands. Hold this position for 30 seconds, then release.

Cat-Cow Stretch: Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back towards the ceiling, and then exhale and round your spine towards the floor.

Cobra Stretch: Lie face down on the ground with your hands under your shoulders. Push up with your hands to lift your chest off the ground, arching your back.

Child’s Pose: Kneel on the ground with your toes touching and your knees slightly apart. Lean forward and stretch your arms out in front of you, resting your forehead on the ground.

Standing Forward Bend: Stand with your feet hip-distance apart, hinge forward at the hips, and reach for the ground. Bend your knees slightly if needed.

It’s important to consult with your healthcare provider before attempting any new exercise regimen, especially if you have a history of back problems.