If you stay within your comfortable zone and are comfortable, a gentle stretching routine could be an effective method to alleviate back pain. The new exercise you are doing may cause discomfort for a short time as your body adapts to the movement, but the pain should ease quickly.
Gentle and Effective: Stretching Techniques for Promoting Back Wellness
Start on all fours, placing your hands at shoulder width apart. Keep your hips moving forward while you stretch backward, arching the lower back (cat stretch).
Stretching the muscles in the lower back will alleviate back pain and will help prevent further injuries. It can also improve posture, which is vital for overall health and preventing a dowager’s hump.
Lay flat on the floor with your knees bent and feet flat. Then, lift one of your legs up to your chest until you feel a stretch that is comfortable. This stretch targets the piriformis muscles that can alleviate lower back pain and tightness in the area of the buttocks.
If you’re flection-sensitive, which means that leaning forward causes pain, try starting with an easy arc of motion, and then increasing it as your back gets stronger. Always practice these stretches on a clean, hard surface. If you experience any discomfort you feel, stop the exercise immediately and consult a physical therapist or doctor. The ideal is to aim for at least 60 seconds of stretching each day to reap the greatest benefits.
Hip Stretches for Lower Back Relief: Unlocking the Benefits
Many people suffering from back discomfort also have tight hips, and the positive side is that stretching to stretch the hips help loosen the lower back. Jamie Costello M.S.C., fitness director at the Pritikin Longevity Center + Spa in Miami, says that including hip-opening exercises into your stretching routine can improve your posture and increase the mobility of your spine.
The cat-cow exercise is among the most well-known back stretching exercises. It improves flexibility and mobility while targeting the muscles in the hips, shoulders and the spine. This exercise is safe for most people and can be done while sitting, but make sure to keep the stretches within an acceptable range.
Place your body on your back with both legs bent. Place the lower part of each leg on a flat surface for support. Slowly move your right leg forward until it comes to reach the outside of your left knee, while lowering your head towards the floor.
The importance of stretching the outer thighs
If your lower back or hips are tight, you’ll need to stretch out your outer thighs. The muscles in the outer thigh, also known as abductors allow you to move your legs to the side while stabilizing the pelvis. While lying on your back, connect your fingers behind your knees and then lift your leg towards your upper body until you feel a slight stretch at the back of your leg. You should hold it for 30-60 seconds and repeat with the other leg.
The exercise is easy, and it will reach the upper part of the thigh that is in front. It can be uncomfortable at the beginning, but don’t push yourself beyond what is comfortable. If you experience sharp burning or tingling sensation, stop the exercise immediately and consult with your doctor.
This video will help you squeeze in your stretches, even if are running out of time. Cassy Ho’s catchy songs and witty personality make this workout a blast to follow.
Strength and Flexibility: Exercises and stretches for Arms, Triceps, and Lower Back
Stretching your back muscles is as important as stretching your arms to reach for your wallet or to tie your bra. Experts warn against over-stretching and stretching the same muscle group repeatedly. This could cause damage to these delicate muscles. Additionally, bouncing while doing stretching can cause injury to these muscles, which is why you should try to move slowly and comfortably as suggested by Litzy.
To stretch your triceps and biceps, bend one arm above your head and then move your fingers towards your shoulder blades. Then hold the back of that elbow with the other hand. Maintain this position until feel a slight stretch across your chest and shoulders. Repeat on the other side of your body. This stretch will improve circulation in the wrists as well as forearms. This stretch can also improve your posture. The deltoid muscles are triangular at the upper portion of your shoulders. this stretch can help to loosen it which can ease some lower back pain, as well.