A gentle stretching routine can be effective in relieving back pain, if you’re within your range of motion that is pain-free. The new exercise you are doing may cause discomfort for a short time as your body adapts to the movement, but the pain will ease rapidly.
Gentle and Effective: Stretching Techniques for Promoting Upper Back Health
Start on all fours, with your hands shoulder-width apart. Push your hips forward while you stretch backward, arching the lower back (cat stretch).
Stretching the muscles in the lower back can help relieve back pain, and also prevent further injuries. It can also improve your posture, which is essential for your overall health and to stop a dowager’s hip.
Lay flat on the floor with your knees bent and your feet flat. Then, you can lift one of your legs toward your chest until you feel a relaxed stretch. This stretch targets the piriformis muscles that 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 can cause discomfort, begin the stretch by doing a small comfortable arc, then increase it as your back gets stronger. Always practice these stretches in an area that is clean and solid. If you experience any discomfort, stop the exercise and consult an expert or a physical therapist. Ideally, aim for at least 60 seconds of stretching per day to reap the maximum benefits.
Stretching the hips can help the lower back
Many people suffering from back pain also have tight hips, and the positive side is that stretching to stretch the hips aid in loosening the lower back. By adding hip-opening exercises to your stretching routine can improve your posture and improve mobility in the spine, according to Jamie Costello M.S.C, the fitness director at Pritikin Longevity Spa and Longevity Center in Miami.
One of the most commonly used back stretch routines is the cat-cow which helps to increase flexibility and mobility in the spine while targeting the joints and muscles in the shoulders and hips. This exercise is safe for a majority of people and can be performed while sitting, however, make sure that you keep the stretches within an acceptable range.
Lay on your back, with both legs bent. Rest the lower part of each leg on a flat surface to provide support. Slowly move your right leg forward until it comes to touch the outside of your left knee while lowering your head toward the floor.
The importance of stretching the outer thighs
If your lower back or hips are tight, you’ll also want to stretch your outer thighs. The muscles of the outer thigh are known as the abductors. they help move your legs to the side and support the pelvis. Attach your fingers to the knee while lying on your back. Lift the leg towards your upper body and you will feel a soft stretch in the back of the leg. Keep it for 30 to 60 seconds and repeat with the other leg.
This workout is gentle, and it will reach the front upper thigh. It is possible to be uncomfortable at first however, do not push yourself beyond what you’re comfortable with. Stop exercising immediately if notice a sharp pain or tingling. See your doctor.
If you’re struggling to find time to do your stretches in a timely manner, this video provides a short routine that can be completed within a mere minute. Cassy Ho makes this workout enjoyable with her witty personality and engaging music.
Strength and Flexibility: Exercises and stretches for Arms, Triceps, and Lower Back
You likely stretch your arms while reaching to place your wallet in the pocket of your bag or put on your bra but you also stretch the muscles that to keep your back straight. Experts advise against over-stretching or stretching the same muscle group over and over again. This could cause damage to these delicate muscles. Litzy says that bouncing around while stretching can cause injuries to these muscles.
To stretch your triceps and biceps, bend one arm above your head, bringing your fingertips towards your shoulder blades. grasp the back of that elbow with the other hand. Keep this posture until you feel a slight stretch across your shoulders and chest. Repeat on the other side of your body. This stretch can help improve circulation in your forearms and wrists. It also helps improve your posture. The deltoid muscle is a triangular muscle located on top of your shoulders and this stretch can help loosen it up and ease some lower back pain too.