Start your day right with these 4 Bhagyashree-approved exercises to ‘wake up with no back pain’

Figure 4 Swing

This exercise mainly focuses on the hips and glutes. Standing tall, one leg is crossed over the opposite thigh in a “figure 4” shape, and the free leg gently swings forward and back. This movement helps loosen tight hip muscles while also improving balance and coordination. The swinging motion keeps the body relaxed and fluid, allowing the hips to open naturally without force. It is especially helpful for releasing tension from sitting for long periods, said Fadnavis.

These simple yet effective exercises support healthy movement in the hips, legs, and ankles. (Source: Instagram/@bhagyahsree.online)

90–90 Hip Opener

It is a grounded exercise that deeply targets hip rotation. Sitting on the floor, both knees are bent at 90 degrees, with one leg in front and the other to the side. The torso stays upright as the knees slowly move from one side to the other. This controlled movement improves internal and external hip rotation and builds strength around the hip joints. “Practicing this exercise regularly can support better posture and smoother movement in daily activities,” said the expert.

Heel on Toes Swing

Fadnavis highlighted that this particular exercise brings attention to the lower legs and ankles. Standing upright, the weight gently shifts from the heels to the toes in a slow swinging motion. This also strengthens the calves, improves balance, and increases blood flow in the feet, besides helping prepare the ankles for walking, running, or standing for long periods.

Ankle Tilt

It is a small but powerful movement for ankle mobility. “Standing or seated, the foot gently tilts from side to side while staying relaxed. This action supports ankle stability, improves range of motion, and helps prevent stiffness or injury,” said Fadnavis, adding that when practiced together, these four exercises create a balanced routine that supports joint health, improves movement quality, and keeps the body feeling light, stable, and connected.

Wake up right

When waking up in the morning, Dr Arvind Bhateja, lead neurosurgeon, Sparsh Hospitals, suggested being extra careful. As a spine surgeon, he said that many patients come to him after they get out of bed the wrong way or when they wake up too suddenly.

Demonstrating the right way to get out of bed, he said that it’s always better to have prevention over cure. “When you wake up in the morning, remember to first stretch yourself out while you are still lying in bed,” he said. If you’re lying on your back, he suggested first turning to your side, and then gently getting your feet off the edge of the bed. “Use your feet as a counter weight to get your body up to sit straight, using your hand for support,” he concluded.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to.