A gentle stretching routine can be effective in relieving back pain, provided you’re in a range of motion that is pain-free. When your body is accustomed to the new exercise it will temporarily increase the pain. However it will subside quickly.
Stretches for Lower Back
Start on all fours, with your hands placed shoulder-width apart. Keep your hips moving forward while you stretch backwards, arching your lower back (cat stretch).
Stretching the muscles of the lower back can ease back pain and prevent re-injury. It can also improve your posture, which is vital for your overall health and to prevent a dowager’s hump.
Take one leg and lift it to your chest while lying flat on the ground. Repeat until you’re at ease. This stretch targets the piriformis, which can help ease lower back pain or tightness in the buttocks.
If you are flection-sensitive, which means that leaning forward can cause pain, start this stretch with a short comfortable arc, then increase it as your back becomes stronger. Always practice these stretches on a clean, solid surface. If you experience any discomfort it is best to stop the exercise and seek out your doctor or physical therapist. To reap the most benefits, you should aim to stretch for at least 60 second each day.
Essential Stretches for the hips, that help the lower back
Many people who suffer from back pain also have tight hips. The positive side is that stretching to stretch the hips can help to loosen the lower back. Jamie Costello M.S.C., fitness director at the Pritikin Longevity Center and Spa in Miami She suggests that adding hip-opening exercises to your stretching routine can improve your posture and increase spinal mobility.
One of the most common back stretches is the cat-cow, that gently increases flexibility and mobility in the spine, while also targeting the muscles and joints in the shoulders and hips. This exercise is suitable for all people. It can be done while sitting. It’s vital to keep the stretches within an appropriate range of movement.
Lie on your back with your knees bent. Place the lower foot of each leg on the floor to provide support. Slowly move your left leg to the outside of the right knee while lowering your head.
Enhancing Flexibility and Stability: Exploring the Benefits of Outer Thigh Stretching
Extend your thighs to the outside if your hips or lower spine are tight. The muscles in your outer thigh, known as abductors, help you move your legs to the side while stabilizing the pelvis. Place your fingers in a row behind your knee while lying on your back. Move the leg toward your upper body and you will feel a slight stretch in the back of the leg. Keep it for 30 to 60 seconds and repeat with the other leg.
This is a gentle exercise and it will reach the front of your upper thigh. It might feel uncomfortable in the beginning but don’t push yourself beyond what is comfortable. Stop exercising as soon as you feel a sharp pain or tingling. Consult your physician.
This video will help you squeeze in your stretches even if you are short on time. Cassy Ho’s catchy songs and quirky personality make this workout enjoyable to follow.
The arms, the triceps and the lower back
Stretching your back muscles is just as important as stretching your arms to reach for your wallet or tie your bra. Experts advise against over-stretching or stretching the same muscle group too frequently. This can cause damage to these delicate muscles. In addition, bouncing during stretches can actually injure the muscles involved, so you should be sure to move slowly and comfortably as suggested by Litzy.
To stretch your triceps, place one arm over your head while extending your fingers towards your shoulder blades and grasp the back of your elbow with the other hand. Hold this position until you chest and shoulders feel a slight stretch. Repeat the stretch on the other side. This stretch can improve circulation in your forearms and wrists. This stretch can also improve your posture. The deltoid muscle is a triangular muscle on the top of your shoulders. this stretch will help loosen it, which may relieve some lower back pain as well.