Many commonplace activities, such as slouching at your desk or overdoing it at the gym, can cause back discomfort. Regular stretching reduces the risk of injury while boosting flexibility to protect your back. When performed following a strengthening workout, it also prevents muscular pain.
Safe s-t-r-e-t-c-h-i-n-g tips
Before beginning a new back training regimen, see your doctor, especially if you have a history of spinal issues or back injuries. then adhere to these main principles:
Injuries can occur when cold muscles are stretched. Therefore, warm up with 5 to 10 minutes of gentle exercise, such as walking or comfortably paced stationary cycling.
Avoid bouncy or jerky motions during stretching.
Go only as far as you can stand a little anxiety. Nothing ought to hurt.
Hold the stretch for at least 30 seconds while relaxing into it.
Here are three quick stretches to maintain your back flexible and strong.
Knee-to-chest stretch
- Lie on your back on the floor with your legs extended.
- Lift and bend your right leg, bringing the knee toward your chest.
- Grasp your knee or shin with your right hand, and pull your leg as far as it will comfortably go.
- Remain in the knee-to-chest position while tightening your abdominal muscles and pressing your spine into the floor. Hold for 5 seconds.
- Return slowly to your starting position.
- Do the same with your left leg.
- Do the same with both legs at once.
- Repeat the sequence five times.
On all fours — back flexion and extension
- Begin on your hands and knees on the floor. Your hands should be directly under your shoulders with your arms straight.
- Rock forward, putting your weight onto your arms. Round your shoulders, and let your seat drop a little. Hold for 5 seconds.
- Rock backward, sitting your buttocks as close to your heels as possible. Keep your arms extended straight ahead. Hold for 5 seconds.
- Return slowly to your starting position.
- Repeat five times.
Standing back arch
- Stand up straight with your feet shoulder-width apart.
- Put the palms of your hands on your lower back. Take a few slow, deep breaths to relax.
- Bend your upper body backward, keeping your knees straight. Support your back with your hands. Hold for 5 seconds.
- Return slowly to your starting position.
- Repeat five times.
- Stand up straight with your feet shoulder-width apart.
- Put the palms of your hands on your lower back. Take a few slow, deep breaths to relax.
- Bend your upper body backward, keeping your knees straight. Support your back with your hands. Hold for 5 seconds.
- Return slowly to your starting position.
- Repeat five times.