If you’re in your comfort zone and are comfortable, a gentle stretching routine could be a good way to relieve back discomfort. When your body is accustomed to the new routine it could temporarily increase the pain. However, this should subside very quickly.
Stretching for Lower Back
Start on all fours with your hands spread shoulder-width apart. As you incline your lower back then push your hips forward and extend your backward.
Stretching the muscles in the lower back will alleviate back pain and also prevent further injuries. It can also improve your posture, which is vital for overall health as well as to keep a dowager’s hump from occurring.
Lay flat on the floor with your knees bent and your feet flat, then lift one of your legs towards your chest until you feel a stretch that is comfortable. This stretch targets the piriformis muscle that can ease lower back pain and tightness in the buttocks area.
If you’re flection-sensitive, which means leaning forward causes discomfort, you should consider starting this stretch with only the smallest, comfortable arc of motion, and then increasing it as your back becomes stronger. Also, make sure you always practice these exercises on a clean and hard surface. If you experience any discomfort, stop the exercise and seek out an expert or a physical therapist. To reap the greatest benefits, you should aim to stretch for at least 60 second per day.
Opening Up the Hips: Effective Stretching for Lower Back Support
Stretching the hips can help loosen the lower spine. Jamie Costello M.S.C., fitness director at Pritikin’s Longevity Centre and Spa in Miami She suggests that adding hip-opening exercise to your stretching routine will improve your posture and improve the flexibility of your spine.
One of the most popular back stretch routines is the cat-cow that gently increases flexibility and mobility in the spine, while focusing on the muscles and joints in the shoulders and hips. This exercise is safe for the majority of people and can be done at a desk, but make sure to keep the stretches within a comfortable range.
Lay on your back, with both knees bent, resting the lower foot of each leg on the floor to provide support. Slowly move your left foot towards the outside of the right knee while lowering your head.
Outer Thigh Stretching: Understanding its Importance for Overall Flexibility
If your hips or lower back are tight, you’ll also be looking to stretch your upper thighs. The muscles in the outer thigh, also known as abductors assist you in moving your legs to the side while balancing the pelvis. Attach your fingers to the knee while lying on your back. Move the leg toward your upper body and you will feel a slight stretch in the back of your leg. Hold for 30-60 seconds, then repeat the exercise with the second leg.
This is a gentle exercise that reaches the front of the upper thigh. It is possible to initially feel uncomfortable but don’t overdo it beyond what you’re comfortable with. Stop exercising as soon as you feel a sharp pain or tingling. Consult your physician.
This video will allow you to squeeze in your stretches, even if are running out of time. Cassy Ho’s catchy music and quirky personality make this workout a blast to follow.
Strength and Flexibility: Exercises and stretches for Arms, Triceps, and Lower Back
Stretching your back muscles is just as important as stretching your arms to reach for your wallet or to tie your bra. Experts warn against over-stretching and stretching the same muscle group over and over again. This could cause damage to the delicate muscles. Litzy suggests that bouncing while stretching can also cause injury to these muscles.
To stretch your triceps bend one arm above your head, pointing your fingers towards your shoulder blades. Grab the back of the elbow with the other hand. Hold this position until your chest and shoulders are feeling a stretch. Repeat on the opposite side of your body. This stretch can improve circulation in your wrists and forearms. It can also aid you with your posture. The deltoid muscle is a triangular musculature on the top of your shoulders. this stretch can help loosen it up which can ease some lower back pain, as well.