Back pain relief relieves and effectively prevents back pain. But beware - not all back stretching exercises are for everyone. You should adjust the training to the possibilities. Meet the exercises for stretching the back.
Back stretchinghas an impact on pain? Unfortunately, nowadays, back pain or back pain affect everyone. It is already a civilization disease, the symptoms of which increase with age. Why does the back hurt? There are many factors. And we answer right away - yes, you can help yourself with someexercises to stretch your back muscles . This way you can relieve yourself and additionally prevent future problems from arising.
The presented exercises should become a habit and it is worth doing them every day. They are not strenuous - they involve stretching the back muscles. If you are just starting to move at all, exercise regularly, but less often - at least at the very beginning. And remember - discomfort during the exercise is not terrible, but if you feel pain, stop.
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Stretching the back muscles - exercises:
- Child's pose- is a pose known and used in yoga. You kneel, then sit on your heels. You spread your knees hip-width apart and slowly lower your body to the floor. You are lying on your knees - stretch your back and your hands behind your head. Feel the stretching.
- Cobra pose- it is also a pose straight from yoga. It consists in bending the body backwards while lying on the floor. Thus, you stretch not only your back, but also your chest. You raise your torso on your hands - tear your hips slightly off the floor.
- Hamstring Stretch- in this position, you lie on your back, raise one leg as high as you can and grab your knee. You should feel a pull in your thigh and right down your back. Change legs - spend 30 seconds each.
- Cat's back- are you sure you've seen stretched cats? It's your turn - take a position on all fours, with your hands shoulder-width apart, then arch your spine and lower it down while lifting your head (try to look at the ceiling). Repeat for 30 seconds. This pose also got its name in yoga. This is an exercisethe cat-cow. Do not freeze in the cat or cow position, but move smoothly from one to the other.
- Pulling the knees to the chest- This is a very simple exercise. Lying on your back, bring your legs bent at the knees to your chest. You can sway side to side. Stay in this position for at least 30 seconds.
- Stretching on the ball- exercises on the ball help with back pain. In this particular case, get on the ball so that it is in the lumbar spine. Lower your head loosely and stretch yourself out. You can sway slightly on your feet.
- Raising the pelvis- Lie on your back, bend your legs at the knees, rest your feet firmly on the ground, place your hands on the ground alongside your body. Slowly raise the pelvis. Make sure that the paddles remain firmly against the ground at all times. Your body should take the form of a triangle. Hold the pelvis lifted for 10 seconds, then lower it. Repeat the exercise 5 times.
- Cradle- this is a slightly more difficult position. Lie on your stomach and grasp the ankles with your hands. Now pay attention - pull yourself up as high as you can, lift your chest and thighs, try to stay only with your hips glued to the floor. We recommend that you do the exercise for 20 seconds each.
- The letter C- and this is an item for advanced users. Kneel down, knees hip-width apart, raise your arms above your head. Push your hips forward while leaning back and opening your chest. If the exercise is too difficult, support your spine in the lumbar region.
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