A gentle stretching routine is an effective in relieving back pain, if you’re working within your pain-free range. The new exercise can increase discomfort temporarily as your body gets used to the movement, but the pain will ease rapidly.
Nurturing Your Upper Back: Key Stretches to Relieve Tension and Improve Mobility
Start on all fours, with your hands wide apart. Keep your hips moving forward as you move backwards, arching your lower back (cat stretch).
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 essential for your overall health and to avoid a dowager’s hump.
Bring one leg up 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 buttocks.
If you are flection-sensitive, which means that leaning forward causes discomfort, begin this stretch with a small, comfortable arc and increase it as your back gets stronger. Also, make sure you always do these stretch on a clean and hard surface. If you experience any discomfort then stop the exercise and seek out your doctor or physical therapist. The ideal is to aim for at minimum 60 seconds of stretching every day to reap the maximum benefits.
Targeted Hip Stretches to Alleviate Lower Back Discomfort
Many people who suffer from back discomfort also have tight hips. The good news is that stretches to stretch the hips can aid in loosening the lower back. Incorporating hip-opening exercises into your stretching routine can improve your posture and improve mobility in the spine, says Jamie Costello M.S.C, the fitness director of Pritikin’s Longevity Center + Spa in Miami.
One of the most commonly used back stretch exercises is the cat-cow which increases flexibility and mobility in the spine while targeting the joints and muscles in the shoulders and hips. This exercise is safe for most people and can be done while sitting, but make sure you keep the stretches within an acceptable range.
Sit on your back with both legs bent. Place the bottom of each leg on a flat surface for support. Slowly move your right leg forward to touch the outside of your left knee, while lowering your head to the floor.
Embracing Balance and Mobility: The Role of Outer Thigh Stretching
Stretch your thighs on the outside when your hips or lower spine are tight. The muscles in the outer thigh, which are known as abductors aid in moving your legs to the side while stabilizing the pelvis. While lying on your back, place your fingers behind your knees and lift the leg towards your upper body until you feel a slight stretch in the back of the leg. Hold for 30-60 seconds, then repeat the process with the other leg.
This workout is gentle, and it can be done on the front upper thigh. It might feel uncomfortable in the beginning but don’t push yourself beyond what you feel comfortable with. Stop exercising as soon as you feel a tingling or sharp pain. Talk to your doctor.
If you have trouble finding time to do your stretches and exercises, this video will help you do a short routine that can be completed in under a minute. Cassy Ho’s catchy tunes and witty personality make this workout fun to follow.
Core Stability and Arm Strength: Incorporating Triceps and Lower Back Stretches
You may stretch your arms while reaching to put your wallet in the pocket of your bag or put on your bra but you can also stretch the muscles that keep your back upright. Experts suggest not over-stretching and stretching the same muscle groups over and over again because it can cause injury to the delicate muscles. Litzy suggests that bouncing while stretching can cause injury to these muscles.
To stretch your triceps bend one arm above your head, pointing your fingertips toward your shoulder blades. Then, grab the back of your elbow with the opposite hand. Maintain this position until feel a stretch of your chest and shoulders. Repeat on the other side of your body. This stretch can increase circulation in your wrists and forearms. It can also assist improve your posture. The deltoid muscles are triangular located on upper part of your shoulders. this stretch will help loosen it and ease some lower back pain as well.