A gentle stretching routine can be an effective in relieving back pain, as long as you are working within your range of motion that is pain-free. The new exercise you are doing may cause discomfort temporarily as your body adjusts to the movement, but the pain should subside quickly.
Nurturing Your Upper Back: Key Stretches to Relieve Tension and Improve Mobility
Start on all fours, putting your hands wide apart. Keep your hips moving forward as you stretch backward, arching the lower back (cat stretch).
Stretching the muscles of the lower back can help relieve back pain and avoid re-injury. It can also improve your posture, which is essential for your overall health and to prevent a dowager’s hump.
Take one leg and lift it to your chest while lying flat on the ground. Repeat until you’re at ease. This stretch targets the piriformis which can ease lower back pain and tightness in the buttocks.
If you’re flection-sensitive, meaning that leaning forward causes pain, think about starting this stretch with only a small comfortable arc of motion, and then increasing it as your back becomes stronger. Be sure to always practice these stretches on a clean and hard surface. If you feel any discomfort, stop the exercise and consult your doctor or physical therapist. To reap the most benefits, you should aim to stretch for at least 60 second per day.
Opening Up the Hips: Effective Stretching for Lower Back Support
Stretching your hips can help loosen the lower back. Jamie Costello M.S.C., fitness director at Pritikin Longevity Centre + Spa in Miami she suggests adding hip-opening exercise to your stretching routine will improve your posture and increase the mobility of your spine.
The cat-cow is one the most popular back stretches. It increases flexibility and mobility, while targeting muscles in the shoulders, hips and spine. This exercise is suitable for a majority of people. It can be done while sitting. But, it’s crucial to keep the stretches in the range of a comfortable level.
Lay on your back, with both knees bent. Place the bottom foot of each leg on the floor for support. Slowly move your left foot to the outside of your right knee while lowering your head.
Outer Thigh Stretching: Understanding its Importance for Overall Flexibility
If your lower back or hips are tight, you’ll be looking to stretch your upper thighs. The muscles of the outer 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. Bring the leg up towards your upper body and you will feel a gentle stretch at the back of the leg. Keep it for 30 to 60 minutes and repeat the exercise on the other leg.
This exercise is gentle and targets the front of the upper thigh. It can be uncomfortable at the beginning but don’t push yourself beyond what you feel comfortable with. If you feel a sharp pain or tingling, stop the exercise immediately and talk to your doctor.
If you’re having difficulty finding time to do your stretches and exercises, this video will help you do a quick routine that runs within a mere minute. Cassy Ho makes this workout fun with her quirky personality and engaging music.
Strength and Flexibility: Exercises and stretches for Arms, Triceps, and Lower Back
You probably extend your arms as you reach to place your wallet in your pocket or tie up your bra but you can also stretch the muscles that help to keep your back straight. Experts recommend against over-stretching and stretching the muscles in the same areas too often, as doing so can cause damage to the delicate muscles. In addition, bouncing during stretches can actually injure these muscles, which is why you should be gentle and steady as suggested by Litzy.
To stretch your triceps muscles, lift one arm in front of your head, and then point your fingertips toward your shoulder blades. Hold the back of your elbow with the opposite hand. Hold this position until you shoulders and chest feel a tense stretch. Repeat the stretch on the opposite side. This stretch can improve circulation between your wrists and forearms. This stretch can also improve your posture. This stretch will help to loosen the deltoid muscle, a triangular shoulder muscle. It can also relieve lower back pain.