A gentle stretching routine can be an an effective way to relieve back pain, if you are working within your pain-free range. The new exercise can increase pain temporarily as your body adapts to the movements, but the pain should diminish quickly.
Unlocking the Benefits: Effective Stretching for the Upper Back
Start on all fours and place your hands shoulder-width apart. Bring your hips forward as you stretch backward, bending your lower back (cat stretch).
Stretching the muscles of the lower back can relieve back pain and avoid re-injury. It can also improve your posture, which is essential for your overall health and also to avoid a dowager’s hump.
Lay flat on the floor with your knees bent, and feet flat. Then, you can lift one of your legs towards your chest until you feel a stretch that is comfortable. This stretch targets the piriformis muscle, which can ease lower back pain and tightness in the buttocks.
If you’re flection sensitive, which means that leaning forward causes pain, try starting with the smallest, comfortable arc of motion, and gradually increasing the size as your back becomes stronger. Always practice these stretches on a clean, solid surface. If you feel discomfort take a break and consult with a doctor or physical therapist. To reap the most benefits, you should aim to stretch for at least 60 seconds each day.
Enhancing Lower Back Flexibility: Incorporating Hip Stretches into Your Routine
Many people who suffer from back pain also have tight hips. The good news is that stretches to stretch the hips can help to loosen the lower back. Jamie Costello M.S.C., fitness director at Pritikin Longevity Centre + Spa in Miami says that adding hip-opening exercises to your stretching routine will improve your posture and improve spinal mobility.
The cat-cow exercise is among the most well-known back stretching exercises. It increases flexibility and mobility while targeting muscles in the shoulders, hips and the spine. This exercise is safe for a majority of people and can be done while sitting, but make sure to keep the stretches within a comfortable range.
Relax on your back with both legs bent. Rest the lower part of each leg on a flat surface to provide support. Slowly move your right leg up to meet the outside of your left knee while lowering your head to the floor.
The importance of stretching the outer thighs
If your hips or lower back are tight, you’ll need to stretch out your outer thighs. The muscles on the outside of your thigh, called abductors, allow you to move your legs to the side while stabilizing your pelvis. Lying on your back, connect your fingers behind your knee and then lift your leg towards your upper body until you feel a gentle stretch in the back of that leg. For 30-60 seconds, then repeat the process with the other leg.
This workout is gentle, and it will reach the front upper thigh. It may feel uncomfortable in the beginning but don’t go beyond what is comfortable for you. Stop exercising as soon as you feel a tingling or sharp pain. Talk to your doctor.
If you’re having trouble finding time to exercise, this video has an easy routine that can be completed in just under a minute. Cassy Ho makes this workout enjoyable thanks to her unique personality and captivating music.
Core Stability and Arm Strength: Incorporating Triceps and Lower Back Stretches
You may stretch your arms when you reach to put your wallet into your pocket or tie up your bra, but you can also stretch the muscles that keep your back straight. Experts warn against over-stretching and stretching the same muscle group too often. This can cause damage to these delicate muscles. Litzy states that bouncing when stretching can cause injuries to these muscles.
To stretch your triceps and biceps, bend one arm over your head and then move your fingers towards your shoulder blades and grasp the back of your elbow with the other hand. Keep this position until your chest and shoulders are feeling a stretch. Repeat the stretch on the opposite side. This stretch can improve circulation in your forearms and wrists. This stretch can also improve your posture. This stretch will help to loosen the deltoid or triangular shoulder muscle. It can also help relieve lower back pain.