A gentle stretching routine can be an an effective way to relieve back pain, provided you’re in a pain-free range. As your body adjusts to the new workout, it may temporarily increase pain. However it should ease quickly.
Enhancing Flexibility and Reducing Tension: Stretching Exercises for the Back
Start on all fours, with your hands spread shoulder-width apart. As you lower your back, arch your lower, push your hips forward and extend backward.
Stretching the muscles of the lower back can relieve back pain and help prevent injuries from recurring. It can also improve your posture, which is important for your overall health, and also to prevent a dowager’s hump.
Lift one leg to your chest while lying flat on the ground. Repeat until you feel comfortable. This stretch targets the piriformis which can ease lower back pain or tightness in the buttocks.
If you’re flection sensitive, meaning that leaning forward causes pain, try beginning this stretch with just an easy arc of motion, and gradually increasing the size as your back becomes stronger. Also, make sure you always do these stretches on a clean and hard surface. If you feel any discomfort you should stop your exercise and consult a doctor or physical therapist. In general, you should aim to do at least 60 seconds of stretching every day to reap the greatest benefits.
Mobilizing the Hips for Lower Back Health: Essential Stretches
Stretching your hips can help loosen the lower back. Jamie Costello M.S.C., fitness director at Pritikin’s Longevity + Spa in Miami She suggests that adding hip-opening exercises to your stretching routine can improve your posture and increase spinal mobility.
One of the most common back stretch routines is the cat-cow which increases flexibility and mobility in the spine while targeting the joints and muscles in the shoulders and hips. This exercise is suitable for most people. It can be performed while sitting. It is important to keep the stretch in an appropriate range of movement.
Lay on your back, with both knees bent. Rest the bottom foot of each leg on the floor for support. Slowly move your right leg up to meet the outside of your left knee, while lowering your head toward the floor.
The importance of stretching the outer thighs
If your hips or lower back are tight, you’ll also want to stretch your outer thighs. The muscles in your outer thigh, called abductors, help you move your legs to the side while balancing the pelvis. Sitting on your back, connect your fingers behind your knees and raise the leg toward your upper body until you feel a gentle stretch in the back of the leg. Hold for 30 to 60 minutes and repeat the exercise on the opposite leg.
The exercise is easy, and it reaches the front upper thigh. You may be uncomfortable at first but don’t do more than you are comfortable with. Stop exercising immediately if feel a tingling or sharp pain. See your doctor.
This video will assist you in getting in your stretching exercises even if have a short time. Cassy’s catchy music and witty personality make this workout enjoyable to follow along with.
Core Stability and Arm Strength: Incorporating Triceps and Lower Back Stretches
You may stretch your arms when reaching to place your wallet in the pocket of your bag or put on your bra, but you can also stretch the muscles that keep your back straight. Experts advise against stretching the same muscle group repeatedly. This can cause damage to these delicate muscles. Litzy states that bouncing when stretching can cause injury to these muscles.
To stretch your triceps muscles, lift one arm over your head, and then point your fingers toward your shoulder blades. Take the back of the elbow with the opposite hand. Keep this position until your chest and shoulders feel a slight stretch. Repeat on the other side of your body. This stretch can increase circulation in your wrists as well as forearms. This stretch can also improve your posture. The deltoid muscle is a triangular one at the top of your shoulders and this stretch can help loosen it up, which may relieve some lower back pain, too.