If you’re in your comfortable zone, a gentle stretching routine could be a good way to relieve back discomfort. The new exercise you are doing may cause discomfort for a short time as your body adjusts to the new movement, however the pain should subside quickly.
Enhancing Flexibility and Reducing Tension: Stretching Exercises for the Upper Back
Start on all fours, putting your hands shoulder-width apart. Keep your hips moving forward as you move backwards, arching your lower back (cat stretch).
Stretching the muscles of the lower back can relieve back pain and help prevent injuries from recurring. It can also improve posture, which is important for overall health as well as preventing dowager’s hump.
Lie flat on the floor with your knees bent, and feet flat, then lift one of your legs towards your chest until you feel comfortable stretching. This stretch targets the piriformis muscles which can reduce lower back pain as well as tightness in the buttocks.
If you’re flection sensitized, which means leaning forward causes discomfort, you should consider starting with a small comfortable arc of motion, and gradually increasing the size as your back becomes stronger. Always practice these stretches in an area that is clean and hard. If you feel any discomfort you feel, stop the exercise immediately and consult an expert or a physical therapist. To reap the most benefits, you should try to stretch for at least 60 second per day.
Stretching the hips can help the lower back
The hips are stretched to loosen the lower spine. Adding hip-opening exercises to your stretching routine can improve your posture and improve flexibility within the spine, says Jamie Costello M.S.C, the fitness director at Pritikin’s Longevity Center and Spa in Miami.
The cat-cow is one of the most popular back stretches. It increases flexibility and mobility, while targeting muscles in the hips, shoulders and spine. This exercise is suitable for a majority of people. It can be done while sitting. But, it’s crucial to maintain the stretches in an appropriate range of movement.
Place your body on your back with both legs bent. Rest the lower part of each leg on a flat surface for support. Slowly move your left foot to the outside of your right knee while lowering your head.
The importance of stretching the outer thighs
Stretch your thighs on the outside if your hips or lower spine are tight. The muscles on the outside of your thigh, which are known as abductors aid in moving your legs to the side while stabilizing the pelvis. Connect your fingers behind the knee while lying on your back. Move the leg toward your upper body and you will feel a soft stretch at the back of the leg. Keep it for 30-60 seconds, then repeat with the opposite leg.
This is a gentle exercise that will stretch the front of your upper thigh. It may be uncomfortable at the beginning however, don’t push yourself past what feels comfortable. Stop exercising immediately if you notice a sharp pain or tingling. See your doctor.
If you’re struggling to find time to exercise then this video offers an easy routine that can be completed in just under a minute. Cassy’s catchy music and witty personality make this workout enjoyable to follow.
Building Upper Body Strength: Exercises for Arms, Triceps, and Lower Back
You likely stretch your arms when reaching to place your wallet in your pocket or clasp your bra but you also stretch the muscles that to keep your back straight. Experts warn against over-stretching or stretching the same muscle group too frequently. This could damage these delicate muscles. Additionally, bouncing during stretches can actually injure these muscles, which is why it is important to move slowly and with ease according to Litzy.
To stretch your triceps and biceps, bend one arm above 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 your chest and shoulders feel a slight stretch. Repeat on the opposite side of your body. This stretch can improve circulation in your wrists and forearms. It can also aid you improve your posture. This stretch can help loosen the deltoid, which is a triangular shoulder muscle. It may also relieve lower back pain.