A gentle stretching routine can be an an effective way to relieve back pain, if you’re within your pain-free range. As your body becomes accustomed to the new routine, it may temporarily increase the pain. However it should ease quickly.
Gentle and Effective: Stretching Techniques for Promoting Lower Back Health
Start on all fours, putting your hands at shoulder width apart. Push your hips forward while you stretch backwards, arching your lower back (cat stretch).
Stretching the muscles of the lower back can help relieve back pain, and help prevent further injury. It can also improve posture, which is vital for overall health as well as preventing dowager’s hump.
Lift one leg to your chest while lying flat on the ground. Repeat until you feel at ease. This stretch targets the piriformis muscle, which can help ease lower back pain and tightness in the buttocks area.
If you’re flection sensitive, which means that leaning forward causes pain, begin the stretch by doing a small gentle arc. You can increase the amount as your back gets stronger. Always practice these stretches in an area that is clean and solid. If you experience any discomfort then stop the exercise and consult your doctor or physical therapist. Ideally, aim for at least 60 seconds of stretching per day to reap the maximum benefits.
Enhancing Lower Back Flexibility: Incorporating Hip Stretches into Your Routine
Many people suffering from back pain also have tight hips. The good news is that stretches to stretch the hips help loosen the lower back. Adding hip-opening exercises to your stretching routine can improve your posture as well as increase flexibility in the spine, claims Jamie Costello M.S.C, the fitness director of Pritikin’s Longevity Center + Spa in Miami.
The cat-cow is among the most popular back stretches. It increases flexibility and mobility while targeting the muscles in the hips, shoulders and the spine. This exercise is suitable for all people. It can be performed while sitting. But, it’s crucial to keep the stretches within an appropriate range of movement.
Place your body on your back with both legs bent. Place the bottom of each leg on a flat surface to provide support. Slowly move your left foot towards the outside of the right knee while lowering your head.
The importance of stretching the outer thighs
Extend your thighs to the outside when your hips or lower spine are tight. The muscles of the outer thigh, called abductors, assist you in moving your legs to the side while stabilizing the pelvis. Lying on your back, connect your fingers behind your knee and then lift your leg towards your upper body until you feel a soft stretch in the back of the leg. You should hold it for 30-60 seconds before repeating the exercise with the other leg.
This exercise is gentle, and it can be done on the front of your upper thigh. You may feel uncomfortable at first but don’t push yourself beyond what you’re comfortable with. Stop exercising immediately if feel a sharp pain or tingling. Consult your doctor.
If you have trouble finding the time to do your stretching, this video has a short routine that can be completed in just under a minute. Cassy Ho makes this workout enjoyable with her witty personality and catchy music.
Holistic Upper Body Fitness: Workouts for Arms, Triceps, and Lower Back Muscles
You probably stretch your arms while reaching to put your wallet in your pocket or clasp your bra but you also stretch the muscles that to keep your back upright. Experts advise against over-stretching or stretching the same muscle group over and over again. This can damage these delicate muscles. In addition, bouncing during stretching could cause injuries to the muscles, so you should be sure to be gentle and steady according to Litzy.
To stretch your triceps muscles, bend one arm above your head and then move your fingers towards your shoulder blades. grasp 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 other side. This stretch will improve circulation in the wrists as well as forearms. It also helps with your posture. This stretch can help loosen the deltoid, a triangular shoulder muscle. It may also relieve lower back pain.