A gentle stretching routine can be effective in relieving back pain, if you’re in a range of motion that is pain-free. When your body is accustomed to the new exercise, it may temporarily increase pain. However, this should subside very quickly.
Unlocking the Benefits: Effective Stretching for the Back
Start on all fours, with your hands shoulder-width apart. Keep your hips moving forward as you extend backward, arching the lower back (cat stretch).
Stretching the muscles in the lower back will alleviate back pain and will help prevent further injuries. It can also improve your posture, which is essential for overall health as well as to keep a dowager’s hump from occurring.
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 muscle, which can help ease lower back pain and tightness in the buttocks.
If you’re flection-sensitive which means that leaning forward can cause pain, begin the stretch with a small, comfortable arc and increase it as your back gets stronger. Always practice these stretches in a clean, hard surface. If you experience any discomfort you feel, stop the exercise immediately and seek out with a physical therapist or physician. Ideally, you should aim for at least 60 seconds of stretching per day to reap the greatest benefits.
Stretching the hips Stretches the lower back
Stretching the hips can help loosen the lower back. Incorporating hip-opening exercises into your stretching routine can improve your posture and improve flexibility within the spine, says Jamie Costello M.S.C, the fitness director at Pritikin Longevity Center + Spa in Miami.
The cat-cow is one the most popular back stretches. It increases flexibility and mobility while focusing on the muscles in the hips, shoulders and spine. This exercise is safe for a majority of people and can be done while sitting, but make sure to keep the stretches within a comfortable range.
Relax on your back with both knees bent. Place the bottom of each leg on the floor for support. Slowly move your right leg forward until it comes to touch the outside of your left knee while lowering your head toward the floor.
Supporting Lower Body Wellness: The Importance of Outer Thigh Stretches
If your hips or lower back are tight, you’ll need to stretch your outer thighs. The muscles in your outer thigh, also known as abductors aid in moving your legs to the side while stabilizing the pelvis. Sitting on your back, place your fingers behind your knee and then lift your leg towards your upper body until you feel a slight stretch at the back of your leg. Hold for 30 to 60 seconds and repeat on the opposite leg.
This workout is gentle, and it can be done on the upper thigh in front. It may feel uncomfortable in the beginning but don’t push yourself past what feels comfortable. Stop exercising immediately if feel a sharp pain or tingling. Consult your doctor.
This video will assist you in getting in your stretching exercises even if are running out of time. Cassy Ho’s catchy songs and witty personality make this workout a blast to follow along with.
Strength and Flexibility: Exercises and stretches for Arms, Triceps, and Lower Back
You likely stretch your arms when reaching to place your wallet in your pocket or tie up your bra but you also stretch the muscles that help to keep your back upright. Experts advise avoiding over-stretching and stretching the same muscle groups over and over again, as doing so can result in damage to the delicate muscles. Additionally, bouncing during stretching can cause injury to the muscles involved, so you should try to move slowly and with ease as suggested by Litzy.
To stretch your triceps, place one arm above your head and then move your fingers towards your shoulder blades and hold the back of that elbow with the other hand. Keep this position until your chest and shoulders feel a tense stretch. Repeat the same position on the opposite side of your body. This stretch can help improve circulation between your wrists and forearms. It can also aid you improve your posture. The deltoid muscles are triangular located on top of your shoulders. this stretch can help loosen it up and relieve some lower back pain as well.