A gentle stretching routine is an an effective way to relieve back pain, as long as you’re in a range of motion that is pain-free. New exercise may sometimes increase discomfort for a short time as your body adjusts to the movement, but the pain should diminish quickly.
Gentle and Effective: Stretching Techniques for Promoting Back Health
Start on all fours, with your hands shoulder width apart. As you lower your back, arch your lower move your hips forward and extend your backward.
Stretching the muscles of the lower back will help relieve back pain, and prevent further injury. It can also improve your posture, which is essential for overall health as well as to prevent a dowager’s hump.
Bring one leg up to your chest while lying flat on the ground. Repeat until you feel comfortable. This stretch targets the piriformis muscles that can reduce lower back pain as well as tightness in the buttocks area.
If you’re flection sensitive, which means that leaning forward can cause pain, start the stretch with a small comfortable arc and then increase the amount as your back becomes stronger. Always practice these stretches on a clean, solid surface. If you feel any discomfort you should stop your exercise and speak to a doctor or physical therapist. To reap the greatest benefits, you should aim to stretch for at least 60 seconds every day.
Essential Stretches for the hips, that help the lower back
The hips are stretched to loosen the lower spine. Jamie Costello M.S.C., fitness director at Pritikin’s Longevity Centre and Spa in Miami says that adding hip-opening exercises to your stretching routine will improve your posture and improve spinal mobility.
The cat-cow is among the most popular back stretches. It improves flexibility and mobility, while targeting muscles in the hips, shoulders and the spine. This exercise is suitable for a majority of people. It can be done while sitting. However, it’s important to keep the stretches in the range of a comfortable level.
Relax on your back with both knees bent, resting the bottom of each leg on the floor for 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 on the outside of your thigh, which are known as abductors assist you in moving your legs to the side while balancing the pelvis. Lying on your back, you can interlace your fingers behind your knee and lift the leg toward your upper body until you feel a slight stretch in the back of that leg. Do this for 30-60 seconds and then repeat the process with the other leg.
This is a gentle exercise and it can be done on the upper thigh in front. It may be uncomfortable at the beginning, but don’t push yourself beyond what you feel comfortable with. Stop exercising as soon as you feel sharp pain or tingling. Talk to your doctor.
If you have trouble finding the time to do your stretching, this video has an easy routine that can be completed in under a minute. Cassy Ho’s catchy music and quirky personality make this workout a blast to follow.
Balancing the Upper Body: Strengthening Arms, Triceps, and Lower Back Muscles
You may stretch your arms when reaching to put your wallet in your pocket or to tie your bra but you also stretch the muscles that help keep your back straight. Experts warn against over-stretching and stretching the same muscle group over and over again. This can damage these delicate muscles. Additionally, bouncing around during stretches can actually injure these muscles, so you should move slowly and smoothly, says Litzy.
To stretch your triceps muscles, bend one arm over your head, bringing your fingertips towards your shoulder blades. Then grasp the back of that elbow with the other hand. Maintain this position until your shoulders and chest feel a slight stretch. Repeat the stretch on the other side. This stretch can help improve circulation in your wrists and forearms. It also helps improve your posture. The deltoid muscle is a triangular musculature at the upper portion of your shoulders. this stretch can help to loosen it which can ease some lower back pain, too.