A gentle stretching routine can be an effective way to relieve back pain, provided you’re working within your range of motion that is pain-free. As your body becomes accustomed to a new exercise routine, it may temporarily increase pain. However it should ease quickly.
Stretching for Upper Back
Start on all fours with your hands shoulder-width apart. Your hips should be pushed forward as you extend backward, arching the lower back (cat stretch).
Stretching the muscles of the lower back can aid in relieving back pain and also prevent further injuries. It can also improve posture, which is important to overall health and prevent dowager’s hump.
Lift one leg to your chest while lying flat on the ground. Repeat until you are comfortable. This stretch targets the piriformis muscle that can ease lower back pain and tightness in the area of the buttocks.
If you’re flection sensitive meaning leaning forward creates pain, consider starting this stretch with only an easy arc of motion, and gradually increasing the size as your back becomes stronger. Always practice these stretches on an area that is clean and solid. If you experience any discomfort, stop exercising and consult a doctor or physical therapist. Ideally, you should aim for at minimum 60 seconds of stretching each day to get the most benefits.
Opening Up the Hips: Effective Stretching for Lower Back Support
Many people with back discomfort also have tight hips. The positive side is that stretching to stretch the hips can aid in loosening the lower back. Jamie Costello M.S.C., fitness director at Pritikin’s Longevity Centre + Spa in Miami, says that including hip-opening exercises into your stretching routine can improve your posture and improve spinal mobility.
One of the most well-known back stretch routines is the cat-cow which gently increases flexibility and mobility in the spine while targeting the joints and muscles in the shoulders and hips. This exercise is suitable for most people. It can be done while sitting. It is important to maintain the stretches in an appropriate range of movement.
Lay on your back, with both knees bent. Place the bottom foot of each leg on the floor for support. Slowly move your left leg to the outside of the right knee while lowering your head.
Outer Thigh Stretching: Understanding its Importance for Overall Flexibility
Stretch your outer thighs to loosen your hips and lower spine are tight. The muscles of the thigh’s outer are called the abductors and they help move your legs to the side and stabilize the pelvis. As you lie on your back, place your fingers behind your knee and raise the leg toward your upper body until you feel a slight stretch in the back of the leg. Do this for 30 to 60 seconds before repeating the exercise on the other leg.
This exercise is gentle, and it is able to reach the upper part of the thigh that is in front. It is possible to initially feel uncomfortable but don’t go beyond what you feel comfortable with. If you feel a sharp pain or tingling, end the exercise immediately and consult with your doctor.
If you have trouble finding the time to do your stretching in a timely manner, this video provides an easy routine that is completed in under a minute. Cassy Ho’s catchy tunes and quirky personality make this workout enjoyable to follow along with.
Building Upper Body Strength: Exercises for Arms, Triceps, and Lower Back
You probably stretch your arms when reaching to put your wallet into your pocket or to tie your bra, but you can also stretch the muscles that help to keep your back straight. Experts advise avoiding over-stretching and stretching the same muscle groups over and over again as it could result in damage to the delicate muscles. Litzy says that bouncing around while stretching can cause injuries to these muscles.
To stretch your triceps and biceps, bend one arm above your head, bringing your fingertips towards your shoulder blades. grasp the back of that elbow with the other hand. Keep this position until your shoulders and chest are feeling a stretch. Repeat the same position on the opposite side of your body. This stretch can improve circulation in your wrists and forearms. It also helps with your posture. This stretch can help loosen up the deltoid, which is a triangular shoulder muscle. It can also ease lower back pain.