A gentle stretching routine is an an effective way to relieve back pain, if you’re in a pain-free range. A new exercise routine can cause the pain temporarily while your body adapts to the new movement, however the pain should ease quickly.
Unlocking the Benefits: Effective Stretching for the Upper Back
Start on all fours, with your hands wide apart. As you incline your lower back, push your hips forward and then extend them backwards.
Stretching the muscles in the lower back will help relieve back pain, and will help prevent further injuries. It can also improve your posture, which is crucial for your overall health, and also to avoid a dowager’s hump.
Take one leg and lift it to your chest while lying flat on the ground. Repeat until you’re comfortable. This stretch targets the piriformis, which can help ease lower back pain and tightness in the buttocks.
If you’re flection-sensitive which means that leaning forward can cause discomfort, start this stretch with a short comfortable arc and then increase the amount as your back gets stronger. Always practice these stretches on an area that is clean and solid. If you experience any discomfort it is best to stop the exercise and seek out an expert or a physical therapist. To reap the most benefits, you should try to stretch for at least 60 seconds each day.
Mobilizing the Hips for Lower Back Health: Essential Stretches
Stretching the hips can help loosen the lower back. Incorporating hip-opening exercises into your stretching routine can improve your posture as well as increase flexibility in the spine, says Jamie Costello M.S.C, the fitness director for Pritikin Longevity Centre + Spa in Miami.
One of the most popular back stretches is the cat-cow, which helps to increase flexibility and mobility in the spine, while focusing on the joints and muscles of the hips and shoulders. This exercise is safe for most people and can be done in a sitting position, but be sure that you keep the stretches within the comfort zone.
Relax on your back with your knees bent. Place the lower foot of each leg on the floor to provide support. Slowly shift your left leg towards the outside of the right knee while lowering your head.
Outer Thigh Stretching: Understanding its Importance for Overall Flexibility
Stretch your outer thighs if your hips or lower spine are tight. The muscles in your outer thigh, also known as abductors allow you to move your legs to the side while stabilizing the pelvis. As you lie on your back, place your fingers behind your knee and then lift your leg towards your upper body until you feel a slight stretch in the back of that leg. Hold for 30-60 seconds, then repeat with the other leg.
This exercise is gentle and will stretch the front of your upper thigh. You may initially feel uncomfortable but do not go beyond what you are comfortable with. If you experience a sharp pain or tingling, end the exercise immediately and talk to your doctor.
If you have trouble finding the time to do your stretching and exercises, this video will help you do an easy routine that can be completed in under a minute. Cassy Ho makes this workout fun with her quirky personality and engaging music.
The arms, the triceps and the lower back
Stretching your back muscles is just as important as stretching your arms to reach for your wallet, or to clasp your bra. Experts recommend not over-stretching or stretching the same muscle groups too frequently as it could result in damage to these delicate muscles. In addition, bouncing during stretching could cause injuries to these muscles, so you should try to be gentle and steady as suggested by Litzy.
To stretch your triceps, bend one arm over your head and then move your fingers towards your shoulder blades. hold the back of that elbow with the other hand. Keep this position until you feel a stretch of your chest and shoulders. Repeat the stretch on the opposite side. This stretch will improve circulation in the wrists as well as forearms. This stretch can also improve your posture. This stretch will help to loosen the deltoid or triangular shoulder muscle. It may also relieve lower back pain.