A gentle stretching routine can be an effective in relieving back pain, provided you’re in a pain-free range. As your body gets used to the new exercise it can temporarily increase the pain. However it should ease quickly.
Nurturing Your Lower Back: Key Stretching to Relieve Tension and Improve Mobility
Start on all fours with your hands spread shoulder-width apart. Bring your hips forward as you extend backward, arching the lower back (cat stretch).
Stretching the muscles of the lower back can relieve back pain and avoid re-injury. It can also improve posture, which is crucial for overall health as well as preventing dowager’s hump.
Lift one leg to your chest while lying flat on the ground. Repeat until you’re comfortable. This stretch targets the piriformis muscle which can reduce lower back pain as well as tightness in the buttocks.
If you are flection-sensitive, which means that leaning forward can cause discomfort, begin the stretch with a small, comfortable arc and increase it as your back becomes stronger. Always practice these stretches in an area that is clean and solid. If you experience any discomfort you feel, stop the exercise immediately and consult your doctor or physical therapist. The ideal is to aim for at minimum 60 seconds of stretching every day to reap the greatest benefits.
Opening Up the Hips: Effective Stretching for Lower Back Support
Many people who suffer from back discomfort also have tight hips, and the good news is that stretching to stretch the hips can aid in loosening the lower back. Jamie Costello M.S.C., fitness director at Pritikin’s Longevity and Spa in Miami she suggests adding hip-opening exercises to your stretching routine will improve your posture and improve spinal mobility.
The cat-cow is one the most well-known back stretching exercises. It increases flexibility and mobility while targeting the muscles in the hips, shoulders and spine. This exercise is safe for the majority of people and can be performed while sitting, however, make sure to keep the stretches within a comfortable range.
Lay on your back, with both legs bent. Place the bottom of each leg on a flat surface to provide support. Slowly move your right leg up to be in contact with the outside of your left knee, while lowering your body towards the floor.
Enhancing Flexibility and Stability: Exploring the Benefits of Outer Thigh Stretching
Stretch your thighs on the outside if your hips or lower spine are tight. The muscles of the outer thigh are known as the abductors. they assist in moving your legs out to the side and support the pelvis. Connect your fingers behind the knee while lying on your back. Move the leg toward your upper body and you will feel a gentle stretch at the back of your leg. Keep it for 30-60 seconds, then repeat the exercise with the second leg.
This exercise is easy and reaches the front of the upper thigh. It may feel uncomfortable in the beginning however, don’t push yourself past what feels comfortable. Stop exercising immediately if feel a sharp pain or tingling. Consult your doctor.
If you’re having trouble finding time to exercise then this video offers a quick routine that runs under a minute. Cassy’s catchy music and quirky personality make this workout fun to follow.
Holistic Upper Body Fitness: Workouts for Arms, Triceps, and Lower Back Muscles
You might stretch your arms when you reach to put your wallet into your pocket or clasp your bra however, you can also stretch the muscles that hold your back upright. Experts suggest not over-stretching and stretching the same muscle groups too often because it can result in damage to the delicate muscles. Litzy says that bouncing while stretching can cause injuries to these muscles.
To stretch your triceps muscles, bend one arm above your head and then move your fingers towards your shoulder blades and grasp the back of that elbow with the other hand. Hold this position until your shoulders and chest are feeling a stretch. Repeat the stretch on the opposite side. This stretch can help improve circulation in your wrists and forearms. This stretch can also improve your posture. This stretch can help loosen up the deltoid, a triangular shoulder muscle. It can also ease lower back pain.