A gentle stretching routine can be an effective in relieving back pain, if you’re within your pain-free range. A new exercise routine can cause discomfort temporarily as your body adapts to the movements, but the pain will ease rapidly.

Stretches for Upper Back

Start on all fours with your hands spread shoulder-width apart. Bring your hips forward while you stretch backward, bending your lower back (cat stretch).

Stretching the muscles in the lower back can alleviate back pain and help prevent further injury. It can also improve your posture, which is vital for overall health as well as to stop a dowager’s hip.

Lie flat on the floor with your knees bent and feet flat. Lift one of your legs towards your chest until you feel a relaxed stretch. This stretch targets the piriformis muscle, which can help ease lower back pain and tightness in the buttocks.

If you are flection-sensitive, which means that leaning forward causes discomfort, start the stretch with a small comfortable arc and then increase the amount as your back becomes stronger. Be sure to always do these stretching exercises on a clean, hard surface. If you experience any discomfort take a break and consult with a doctor or 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

Many people who suffer from back discomfort also have tight hips. The good news is that stretches to stretch the hips help to loosen the lower back. Adding hip-opening exercises to your stretching routine can improve your posture and improve flexibility in the spine, claims Jamie Costello M.S.C, the fitness director at Pritikin Longevity Center + Spa in Miami.

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 suitable for all people. It can be done while sitting. But, it’s crucial to keep the stretches in an appropriate range of movement.

Place your body on your back with both legs bent. Place the lower part of each leg on a flat surface to provide support. Slowly shift your left leg to the outside of the right knee while lowering your head.

Embracing Balance and Mobility: The Role of Outer Thigh Stretching

If your hips or lower back are tight, you’ll need to stretch your outer thighs. The muscles in the outer thigh, which are known as abductors allow you to move your legs to the side while balancing the pelvis. Place your fingers in a row behind your knee while lying on your back. Bring the leg up towards your upper body and you will feel a slight stretch in the back of the leg. Do this for 30-60 seconds and then repeat with the opposite leg.

This exercise is gentle and extends to the front of the upper thigh. It can be uncomfortable at the beginning however, don’t push yourself past what feels comfortable. Stop exercising immediately if feel a tingling or sharp pain. Talk to your doctor.

If you’re having difficulty finding time to do your stretches and exercises, this video will help you do an easy routine that is completed within a mere minute. Cassy Ho’s catchy tunes and witty personality make this workout a blast to follow along with.

Building Upper Body Strength: Exercises for Arms, Triceps, and Lower Back

You might 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 upright. Experts warn against over-stretching and stretching the same muscle group too frequently. This can cause damage to the delicate muscles. Litzy says that bouncing around while stretching can cause injury to these muscles.

To stretch your triceps, place one arm above your head, bringing your fingertips towards your shoulder blades. Then hold the back of that elbow with the other hand. Hold this position until you feel a gentle stretch across your chest and shoulders. Repeat the stretch on the opposite side. This stretch can improve circulation in your wrists and forearms. It also helps with your posture. The deltoid muscle is a triangular muscle at the top of your shoulders. this stretch can help to loosen it up and relieve some lower back pain, as well.