If you remain within your comfort zone, a gentle stretching routine can be a great way to relieve back discomfort. When your body is accustomed to the new exercise it can temporarily increase pain. However, this should subside very quickly.
Stretches for Back
Start on all fours, placing your hands in a straight line, shoulder-width apart. As you arch your lower back then push your hips forward and then stretch backward.
Stretching the muscles of the lower back can relieve back pain and prevent injury recurrence. It can also improve your posture, which is crucial for overall health as well as to avoid a dowager’s hump.
Lay on the floor flat with your knees bent, and feet flat. Then, you can lift one of your legs to your chest until you feel a stretch that is comfortable. This stretch targets the piriformis which can ease lower back pain and tightness in the buttocks.
If you’re flection-sensitive, meaning leaning forward creates discomfort, you should consider starting the stretch with an easy arc of motion and making it larger as your back gets stronger. Also, ensure that you always practice these stretch on a clean and hard surface. If you feel discomfort take a break and consult a doctor or physical therapist. To reap the most benefits, you should try to stretch for at least 60 second each day.
Targeted Hip Stretches to Alleviate Lower Back Discomfort
Many people who suffer from back discomfort also have tight hips, and the positive side is that stretching to stretch the hips can help to loosen the lower back. Jamie Costello M.S.C., fitness director at Pritikin’s Longevity Centre + Spa in Miami, says that including hip-opening exercises into your stretching routine can improve your posture and improve the flexibility of your spine.
One of the most commonly used back stretch routines is the cat-cow which increases flexibility and mobility in the spine while focusing the joints and muscles of the shoulders and hips. This exercise is safe for a majority of people and can be performed in a sitting position, but be sure that you keep the stretches within the range of comfort.
Relax on your back with both legs bent. Place the bottom of each leg on a flat surface for support. Slowly shift your left leg to the outside of your right knee while lowering your head.
Enhancing Flexibility and Stability: Exploring the Benefits of Outer Thigh Stretching
Stretch your thighs on the outside to loosen your hips and lower spine are tight. The muscles of the outer thigh, also known as abductors assist you in moving your legs to the side while stabilizing your pelvis. Lying on your back, interlace your fingers behind your knee and raise the leg toward your upper body until you feel a gentle stretch at the back of your leg. Do this for 30-60 seconds and then repeat the exercise with the second leg.
This workout is gentle, and it is able to reach the upper part of the thigh that is in front. It may be uncomfortable at the beginning but don’t push yourself beyond what you feel comfortable with. Stop exercising immediately if you feel a sharp pain or tingling. Consult your doctor.
If you’re having difficulty finding the time to do your stretching and exercises, this video will help you do an easy routine that is completed in just under a minute. Cassy Ho’s catchy tunes and witty personality make this workout enjoyable to follow along with.
Balancing the Upper Body: Strengthening Arms, Triceps, and Lower Back Muscles
You likely stretch your arms while reaching to place your wallet in your pocket or clasp your bra but you also stretch the muscles that hold your back straight. Experts recommend against over-stretching and stretching the same muscle groups too often because it can cause damage to the delicate muscles. Litzy says that bouncing around while stretching can cause injury to these muscles.
To stretch your triceps, bend one arm in front of your head, pointing your fingertips toward your shoulder blades. Take the back of the elbow with the opposite hand. Keep this position until you feel a slight stretch across your chest and shoulders. Repeat the stretch on the other side. This stretch can improve circulation between your wrists and forearms. It can also help you improve your posture. The deltoid muscle is a triangular muscle located on upper part of your shoulders. this stretch can help to loosen it up and relieve some lower back pain, as well.