A gentle stretching routine can be effective in relieving back pain, if you’re working within your pain-free range. As your body adjusts to the new routine it can temporarily increase pain. However it will subside quickly.
Stretches for Upper Back Health: Essential Exercises for Flexibility
Start on all fours with your hands spread shoulder-width apart. Bring your hips forward as you stretch backwards, arching your lower back (cat stretch).
Stretching the muscles of the lower back can ease back pain and help prevent injuries from recurring. It can also improve posture, which is important to overall health and prevent dowager’s hump.
Lay on the floor flat with your knees bent and your feet flat. Lift one of your legs to your chest until you feel comfortable stretching. This stretch targets the piriformis which can help ease lower back pain and tightness in the buttocks.
If you’re flection sensitive which means that leaning forward causes discomfort, you should consider beginning this stretch with just the smallest, comfortable arc of motion, and gradually increasing the size as your back becomes stronger. Always practice these stretches on a clean, solid surface. If you experience any discomfort, stop the exercise and consult an expert or a physical therapist. The ideal is to aim for at minimum 60 seconds of stretching each day to see the most benefits.
Enhancing Lower Back Flexibility: Incorporating Hip Stretches into Your Routine
Many people who suffer from back discomfort also have tight hips. The good news is that stretches to stretch the hips can help to loosen the lower back. Jamie Costello M.S.C., fitness director at Pritikin’s Longevity Centre and Spa in Miami she suggests adding hip-opening exercises to your stretching routine can improve your posture and increase the mobility of your spine.
The cat-cow is one the most well-known back stretching exercises. It increases flexibility and mobility while focusing on the muscles in the hips, shoulders and the spine. This exercise is safe for a majority of people and can be done in a sitting position, but be sure to keep the stretching within the comfort zone.
Lay on your back, with both knees bent. Rest the lower foot of each leg on the floor for support. Slowly move your right leg forward to meet 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 to loosen your hips and lower spine are tight. The muscles of the thigh’s outer are known as the abductors. they aid in moving your legs towards the side and stabilize the pelvis. Lying on your back, place your fingers behind your knees and raise the leg toward your upper body until you feel a gentle stretch in the back of that leg. Hold for 30-60 seconds, then repeat the process with the other leg.
This workout is gentle, and it reaches the upper part of the thigh that is in front. It might feel uncomfortable in the beginning however, don’t push yourself beyond what is comfortable. Stop exercising as soon as you feel a tingling or sharp pain. Consult your doctor.
If you’re having trouble finding time to exercise and exercises, this video will help you do an easy routine that is completed under a minute. Cassy Ho makes this workout enjoyable thanks to her unique personality and fun music.
The arms, the triceps and the lower back
You may stretch your arms while reaching to place your wallet in the pocket of your bag or put on your bra however, you can also stretch the muscles that help keep your back upright. Experts recommend not over-stretching or stretching the same muscle groups too often because it can cause injury to the delicate muscles. Additionally, bouncing while doing stretches can actually injure these muscles, which is why you should move slowly and with ease as suggested by Litzy.
To stretch your triceps, raise one arm above your head, and then point your fingers toward your shoulder blades. Grab the back of your elbow using the opposite hand. Hold this position until your shoulders and chest feel a gentle stretch. Repeat the stretch on the opposite side. This stretch can improve circulation in the wrists and forearms. It can also help you with your posture. The deltoid muscles are triangular located on top of your shoulders and this stretch can help to loosen it and relieve some lower back pain as well.