A gentle stretching routine can be an effective in relieving back pain, if you’re working within your pain-free range. As your body adjusts to the new routine it will temporarily increase pain. However, this should subside very quickly.
Gentle and Effective: Stretching Techniques for Promoting Upper Back Health
Start on all fours, placing your hands shoulder-width apart. As you bend your lower back move your hips forward and then stretch backward.
Stretching the muscles of the lower back can help relieve back pain and prevent re-injury. It can also improve your posture, which is essential for your overall health and to avoid a dowager’s hump.
Lie flat on the floor with your knees bent, and feet flat. Then, you can lift one of your legs up to your chest until you feel comfortable stretching. This stretch targets the piriformis muscles that can alleviate lower back pain and tightness in the buttocks area.
If you’re flection sensitive meaning that leaning forward causes pain, consider starting with the smallest, comfortable arc of motion, and gradually increasing the size as your back becomes stronger. Always practice these stretches on an area that is clean and hard. If you experience any discomfort you should stop your exercise and speak to a doctor or physical therapist. To reap the most benefits, try to stretch for at least 60 second every day.
Stretching the hips can help the lower back
Stretching the hips can help loosen the lower back. Incorporating hip-opening exercises into your stretching routine can improve your posture and improve mobility in the spine, claims Jamie Costello M.S.C, the fitness director at Pritikin Longevity Center and Spa in Miami.
The cat-cow is among the most popular back stretches. It increases flexibility and mobility, while targeting muscles in the shoulders, hips and spine. This exercise is safe for the majority of people and can be done at a desk, but make sure to keep the stretching within the range of comfort.
Lay on your back, with both legs bent. Place the lower part of each leg on a flat surface for support. Slowly move your left leg to the outside of the right knee while lowering your head.
The importance of stretching the outer thighs
If your hips or lower back are tight, you’ll also want to stretch your outer thighs. The muscles of the thigh’s outer are known as the abductors. they assist in moving your legs to the side and stabilize the pelvis. Lying on your back, interlace your fingers behind your knees and lift the leg towards your upper body until you feel a slight stretch at the back of your leg. For 30-60 seconds, then repeat the exercise with the second leg.
This exercise is easy and targets the front of the upper thigh. You may be uncomfortable at first but do not go beyond what you’re comfortable with. Stop exercising immediately if feel sharp pain or tingling. Talk to your doctor.
This video will assist you in getting in your stretching exercises even if have a short time. Cassy’s catchy music and quirky personality make this workout enjoyable to follow.
Balancing the Upper Body: Strengthening Arms, Triceps, and Lower Back Muscles
Stretching your back muscles is as important as stretching your arms to reach for your wallet or clasp your bra. Experts recommend not over-stretching or stretching the same muscle groups too often as it could result in damage to the delicate muscles. Litzy states that bouncing when stretching can cause injuries to these muscles.
To stretch your triceps, bend one arm in front of your head, pointing your fingers toward your shoulder blades. Take the back of the elbow with the other hand. Hold this position until you chest and shoulders feel a tense stretch. Repeat on the other side of your body. This stretch can help improve circulation in your forearms and wrists. It can also help you improve your posture. The deltoid muscles are triangular on the upper part of your shoulders. this stretch will help loosen it which can ease some lower back pain, too.