A gentle stretching routine is an an effective way to relieve back pain, if you are working 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 gets used to the new movement, however the pain should subside quickly.
Gentle and Effective: Stretching Techniques for Promoting Upper Back Health
Start on all fours with your hands shoulder width apart. As you incline your lower back, push your hips forward and extend backward.
Stretching the muscles of the lower back can help relieve back pain, and prevent further injury. It can also improve your posture, which is essential for your overall health and to keep a dowager’s hump from occurring.
Lay on the floor flat with your knees bent, and feet flat. Then, lift one of your legs up to your chest until you feel a relaxed stretch. This stretch targets the piriformis muscle which can alleviate lower back pain and tightness in the buttocks area.
If you’re flection-sensitive, meaning leaning forward creates pain, consider starting with an easy arc of motion and making it larger as your back gets stronger. Always practice these stretches in an area that is clean and solid. If you feel any discomfort, stop the exercise and seek out an expert or a physical therapist. To reap the maximum benefits, you should try to stretch for at least 60 second every day.
Stretching the hips can help the lower back
The hips are stretched to loosen the lower spine. Include hip-opening exercises in your stretching routine can improve your posture as well as increase flexibility in the spine, according to Jamie Costello M.S.C, the fitness director at Pritikin Longevity Center + Spa in Miami.
The cat-cow is one of the most popular back stretches. It increases flexibility and mobility while targeting muscles in the shoulders, hips and the spine. This exercise is suitable for the majority of people. It can be performed while sitting. It’s vital to keep the stretch in the range of a comfortable level.
Lie on your back with both knees bent. Rest the bottom of each leg on the floor to provide 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
If your hips or lower back are tight, you’ll need to stretch your outer thighs. The muscles in the outer thigh, also known as abductors help you move your legs to the side while stabilizing your pelvis. Sitting on your back, you can interlace your fingers behind your knee and lift the leg toward your upper body until you feel a slight stretch at the back of your leg. Hold for 30 to 60 seconds before repeating the exercise with the other leg.
This exercise is easy and targets the front of the upper thigh. You may feel uncomfortable at first, but do not push yourself beyond what you feel comfortable with. If you feel a sharp burning or tingling sensation, stop the exercise immediately and consult with your doctor.
If you’re having trouble finding the time to do your stretching then this video offers an easy routine that can be completed in under a minute. Cassy’s catchy music and witty personality make this workout a blast to follow along with.
Building Upper Body Strength: Exercises for Arms, Triceps, and Lower Back
You might extend your arms as you reach to put your wallet in your pocket or tie up your bra, but you can also stretch the muscles that hold your back straight. Experts warn against over-stretching or stretching the same muscle group too frequently. This can cause damage to the delicate muscles. Litzy says that bouncing around while stretching can cause injury to these muscles.
To stretch your triceps, raise one arm over your head, and then point your fingers towards your shoulder blades. Grab the back of the elbow with the opposite hand. Keep this posture until you feel a slight stretch across your shoulders and chest. Repeat the stretch on the other side. This stretch can help improve circulation in your forearms and wrists. It can also aid you improve your posture. The deltoid muscle is a triangular muscle at the top of your shoulders and this stretch can help to loosen it up, which may relieve some lower back pain as well.