If you remain within your comfortable zone, a gentle stretching routine could be a good way to relieve back discomfort. When your body is accustomed to the new exercise, it may temporarily increase pain. However it should ease quickly.
Unlocking the Benefits: Effective Stretches for the Back
Start on all fours, with your hands placed shoulder-width apart. Your hips should be pushed forward as you move backward, arching the lower back (cat stretch).
Stretching the muscles of the lower back can help relieve back pain, and will help prevent further injuries. It can also improve posture, which is crucial for overall health and also preventing a dowager’s hump.
Lift one leg towards your chest while lying flat on the ground. Repeat until you feel at ease. This stretch targets the piriformis muscle which can reduce lower back pain as well as tightness in the area of the buttocks.
If you’re flection-sensitive which means that leaning forward causes discomfort, start the stretch by doing a small comfortable arc and then increase the amount as your back gets stronger. Always practice these stretches in a clean, hard surface. If you feel discomfort take a break and speak to a doctor or physical therapist. Ideally, you should aim for at minimum 60 seconds of stretching per day to see the most benefits.
Targeted Hip Stretches to Alleviate Lower Back Discomfort
Stretching the hips helps loosen the lower spine. By adding hip-opening exercises to your stretching routine can improve your posture and increase mobility in the spine, says Jamie Costello M.S.C, the fitness director of Pritikin’s Longevity Center + Spa in Miami.
One of the most popular back stretches is the cat-cow, that gently increases flexibility and mobility in the spine, while also targeting the joints and muscles in the hips and shoulders. This exercise is safe for the majority of people and can be performed while sitting, however, make sure you keep the stretches within the range of comfort.
Relax on your back with both legs bent. Rest the bottom of each leg on a flat surface to provide support. Slowly move your left leg towards the outside of the right knee while lowering your head.
Embracing Balance and Mobility: The Role of Outer Thigh Stretching
If your hips or lower back are tight, you’ll also need to stretch out your outer thighs. The muscles on the outside of your thigh, which are known as abductors allow you to move your legs to the side while stabilizing your pelvis. While lying on your back, connect your fingers behind your knee and then lift your leg towards your upper body until you feel a soft stretch at the back of your leg. Do this for 30-60 seconds and then repeat the exercise with the second leg.
This is a gentle exercise and it is able to reach the front upper thigh. It is possible to be uncomfortable at first but do not do more than you are comfortable with. If you feel pain or tingling, stop the exercise immediately and talk to your doctor.
If you have trouble finding time to stretch and exercises, this video will help you do an easy routine that can be completed in under a minute. Cassy Ho’s catchy tunes and quirky personality make this workout enjoyable to follow.
Strength and Flexibility: Exercises and stretches for Arms, Triceps, and Lower Back
You likely stretch your arms when you reach to place your wallet in your pocket or clasp your bra, but you can also stretch the muscles that help to keep your back upright. Experts recommend against over-stretching and stretching the same muscle groups too often since it could cause injury to these delicate muscles. Litzy says that bouncing around while stretching can cause injury to these muscles.
To stretch your triceps and biceps, bend one arm above your head while extending your fingers towards your shoulder blades. Then grasp the back of your elbow with the other hand. Keep this position until you feel a slight stretch across your shoulders and chest. Repeat on the opposite side of your body. This stretch can improve circulation in the wrists and forearms. This stretch can also improve your posture. This stretch will help to loosen the deltoid, a triangular shoulder muscle. It can also help relieve lower back pain.