A gentle stretching routine can be an effective way to relieve back pain, if you are working within your pain-free range. As your body adjusts to the new routine it could temporarily increase pain. However, this should subside very quickly.
Stretches for Lower Back Health: Essential Exercises for Flexibility
Start on all fours with your hands shoulder width apart. Bring your hips forward as you stretch backward, bending your lower back (cat stretch).
Stretching the muscles in the lower back can aid in relieving back pain and will help prevent further injuries. It can also improve your posture, which is vital for your overall health and to stop a dowager’s hip.
Lie flat on the floor with your knees bent, and feet flat. Lift one of your legs toward your chest until you feel a relaxed stretch. 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 causes discomfort, start this stretch with a small gentle arc. You can increase it as your back becomes stronger. Also, make sure you always do these stretches on a clean and hard surface. If you feel any discomfort, stop exercising and speak to a doctor or physical therapist. Ideally, you should aim for at minimum 60 seconds of stretching per day to reap the maximum benefits.
Mobilizing the Hips for Lower Back Health: Essential Stretches
Stretching the hips helps loosen the lower spine. Include hip-opening exercises in your stretching routine can improve your posture and increase mobility in the spine, claims Jamie Costello M.S.C, the fitness director for Pritikin Longevity Center + Spa in Miami.
One of the most popular back stretching exercises is the cat-cow that gently increases flexibility and mobility in the spine while targeting the muscles and joints in the shoulders and hips. This exercise is suitable for a majority of people. It can be performed while sitting. However, it’s important to keep the stretches in an acceptable range.
Relax on your back with both legs bent. Rest the bottom of each leg on a flat surface for support. Slowly move your left leg towards the outside of the right knee while lowering your head.
Unlocking the Benefits: The Significance of Stretching the Outer Thighs
If your hips or lower back are tight, you’ll also need to stretch your outer thighs. The muscles on the outside of your thigh, also known as abductors assist you in moving your legs to the side while stabilizing the pelvis. Attach your fingers to the knee while lying on your back. Move the leg toward your upper body and you will feel a soft stretch at the back of your leg. Hold for 30-60 seconds, then repeat with the opposite leg.
The exercise is gentle and targets the front of the upper thigh. It may feel uncomfortable in the beginning, but don’t push yourself beyond what you feel comfortable with. If you feel a sharp burning or tingling sensation, stop the exercise immediately and speak with your doctor.
If you’re having difficulty finding time to do your stretches, this video has a quick routine that runs in under a minute. Cassy Ho’s catchy tunes and quirky personality make this workout a blast to follow along with.
Core Stability and Arm Strength: Incorporating Triceps and Lower Back Exercises
You likely stretch your arms while reaching to put your wallet into your pocket or clasp your bra but you also stretch the muscles that help to keep your back straight. Experts suggest not over-stretching and stretching the same muscle groups over and over again as it could cause harm to the delicate muscles. Litzy suggests that bouncing while stretching can also cause injury to these muscles.
To stretch your triceps muscles, lift one arm over your head, and then point your fingers towards your shoulder blades. Take the back of the elbow with the other hand. Maintain this position until your chest and shoulders feel a gentle stretch. Repeat the stretch on the other side. This stretch can help improve circulation in your wrists and forearms. It can also assist with your posture. This stretch will help to loosen the deltoid, which is a triangular shoulder muscle. It can also help relieve lower back pain.