A gentle stretching routine can be an effective way to relieve back pain, provided you are working within your pain-free range. As your body adjusts to a new exercise routine, it may temporarily increase the pain. However, this should subside very quickly.
Enhancing Flexibility and Reducing Tension: Stretching Exercises for the Upper Back
Start on all fours with your hands placed shoulder-width apart. As you incline your lower back then push your hips forward and extend backward.
Stretching the muscles of the lower back can relieve back pain and prevent re-injury. It can also improve your posture, which is essential for your overall health, and also to keep a dowager’s hump from occurring.
Lift one leg towards your chest while lying flat on the ground. Repeat until you’re comfortable. This stretch targets the piriformis which can help ease lower back pain and tightness in the buttocks.
If you are flection-sensitive, which means that leaning forward can cause discomfort, begin the stretch with a small comfortable arc, then increase the amount as your back becomes stronger. Always practice these stretches on an area that is clean and solid. If you feel any discomfort it is best to stop the exercise and seek out your doctor or physical therapist. To reap the maximum benefits, try to stretch for at least 60 second every day.
Essential Stretches for the hips, that help the lower back
Stretching your hips can help loosen the lower back. Adding hip-opening exercises to your stretching routine can improve your posture and improve mobility in the spine, says Jamie Costello M.S.C, the fitness director at Pritikin Longevity Centre + Spa in Miami.
One of the most commonly used back stretching exercises is the cat-cow that gently increases flexibility and mobility in the spine while targeting the joints and muscles of the shoulders and hips. This exercise is safe for the majority of people and can be done while sitting, but make sure to keep the stretching within a comfortable range.
Lie on your back with your knees bent. Place the bottom foot of each leg on the floor for support. Slowly shift your left leg to the outside of your right knee while lowering your head.
Supporting Lower Body Wellness: The Importance of Outer Thigh Stretches
If your hips or lower back are tight, you’ll also need to stretch out your outer thighs. The muscles of the thigh’s outer are called the abductors and they assist in moving your legs towards the side and stabilize the pelvis. Connect your fingers behind the knee while lying on your back. Move the leg toward your upper body and you will feel a soft stretch in the back of the leg. Do this for 30 to 60 seconds before repeating the exercise with the other leg.
This exercise is gentle, and it can be done on the upper thigh in front. It might feel uncomfortable in the beginning however, don’t push yourself beyond what is comfortable for you. Stop exercising immediately if feel a tingling or sharp pain. Consult your doctor.
If you have trouble finding time to do your stretches in a timely manner, this video provides a short routine that can be completed within a mere minute. Cassy Ho makes this workout fun with her quirky personality and captivating music.
Building Upper Body Strength: Exercises for Arms, Triceps, and Lower Back
Stretching your back muscles is just as important as stretching your arms to reach for your wallet or clasp your bra. Experts advise against over-stretching or stretching the same muscle group too frequently. 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. Then, grab the back of your elbow using the opposite hand. Keep this position until you feel a stretch of your shoulders and chest. Repeat the stretch on the opposite side. 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 one on the top of your shoulders. this stretch can help loosen it up and ease some lower back pain too.