If you stay within your comfortable zone and are comfortable, a gentle stretching routine can be a great way to relieve back discomfort. As your body becomes accustomed to a new exercise routine it can temporarily increase pain. However it should ease quickly.
Gentle and Effective: Stretching Techniques for Promoting Upper Back Wellness
Start on all fours, with your hands at shoulder width apart. Your hips should be pushed forward as you stretch backwards, while arching your lower back (cat stretch).
Stretching the muscles of the lower back can ease back pain and help prevent injuries from recurring. It can also improve your posture, which is important for overall health as well as to avoid a dowager’s hump.
Lift one leg towards your chest while lying flat on the ground. Repeat until you are comfortable. This stretch targets the piriformis, which can help ease lower back pain and tightness in the buttocks.
If you’re flection sensitive, which means that leaning forward causes pain, begin the stretch with a small, comfortable arc and increase it as your back gets stronger. Be sure to always do these stretching exercises on a clean, hard surface. 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 least 60 seconds of stretching per day to see the most benefits.
Stretching the hips can help the lower back
The hips are stretched to loosen the lower back. Jamie Costello M.S.C., fitness director at the Pritikin Longevity Center and Spa in Miami says that adding hip-opening exercises to your stretching routine can improve your posture and increase the flexibility of your spine.
The cat-cow is one the most popular back stretches. It improves flexibility and mobility while focusing on the muscles in the hips, shoulders and spine. This exercise is suitable for all people. It can be done while sitting. It is important to keep the stretches within a comfortable range.
Relax on your back with both legs bent. Rest the lower part of each leg on a flat surface for support. Slowly move your right leg forward until it comes to touch the outside of your left knee while lowering your head towards the floor.
How the outer thighs are connected to the lower back
Stretch your outer thighs in case your hips or lower spine are tight. The muscles in the outer thigh, also known as abductors aid in moving your legs to the side while stabilizing your pelvis. Lying on your back, interlace your fingers behind your knee and then lift your leg towards your upper body until you feel a slight stretch in the back of the leg. You should hold it for 30-60 seconds, then repeat on the opposite leg.
This exercise is gentle, and it reaches the upper part of the thigh that is in front. It may feel uncomfortable in the beginning but don’t go past what feels comfortable. If you feel a sharp pain or tingling, end the exercise immediately and talk to your doctor.
This video will assist you in getting in your stretches even if you are running out of time. Cassy Ho’s catchy music and witty personality make this workout enjoyable to follow along with.
Holistic Upper Body Fitness: Workouts for Arms, Triceps, and Lower Back Muscles
Stretching your back muscles is just as important as stretching your arms to reach for your wallet, or to clasp your bra. Experts suggest not over-stretching and stretching the same muscle groups too frequently since it could cause harm to the delicate muscles. Litzy says that bouncing 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 hold the back of that elbow with the other hand. Keep this posture until you feel a stretch of your shoulders and chest. Repeat on the other side of your body. This stretch can help improve circulation in your forearms and wrists. It can also help you improve your posture. The deltoid muscle is a triangular musculature at the upper part of your shoulders. this stretch can help to loosen it up which can ease some lower back pain, too.