Performing stretching exercises for the back is the best way to prevent soreness. Stretching every day provides benefits such as muscle flexibility and increased mobility. Here are a few exercises to add in any daily stretching routine.
Stretching Exercises for the Back | 7 Soothing Stretches
1. Wide-Legged Forward Fold
Focus on the glutes, upper and lower back, and hamstrings with this stretch. Stand with the legs wide apart and toes parallel to each other. Bend the knees and slowly fold the chest toward the legs. If possible, touch the ground. Relax the head and feel the weight shift to the toes. Hold for 20-30 seconds. Slowly go back to the starting position one vertebra at a time.
2. Cobra Stretch
The cobra stretch is a yoga pose that stretches both the lower back and the abdominal muscles. It’s a great option for core workout days.
Lie on the belly with both legs and palms parallel to each other. Ensure both the shoulders and forearms are planted on the ground and next to the body. Slowly push up with the arms and bring the upper body off the floor. Hold for 8-10 seconds and repeat 5 times.
3. Prone Leg Lifts
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>> PRONE LEG LIFT << – Lying face down – Arms crossed under your forehead – Palms face down – Squeeze your shoulder blades down towards your bottom (do not over squeeze, keep shoulders down) – Reach your toes away from you and lift one leg up (not too high) – Keep your hip bones firmly on the ground – Keep your head at neutral and opposite leg stays on the mat – Think 'lengthen and lift) >> 2-3 x 10 >> 1 x daily ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #proneleglifts #gluteworkout #scapularsetting #stabilisation #posteriorchain #exercise #rehabilitation #strength #happybody #happymuscles #posteriorchain #abudhabiphysio #abudhabi #abudhabilife #uae #uaefitness #uaefitnessmovement #physio #physiotherapy #physicaltherapist
If the cobra stretch works through the upper body, the prone leg lifts will do the opposite. This stretch focuses on stretching the back with the help of the lower body and can soothe backaches.
Lie on the belly, place the forearms under the forehead, and squeeze both legs together. Contract the abdominal muscles and squeeze the backside. Exhale and slowly lift the legs 1-2 inches off the ground. Keep the knees straight. Inhale and lower legs to the ground. Perform 5-10 repetitions.
4. Child’s Pose
This yoga pose is popular for both yoga and non-yoga practitioners alike. It’s really easy to do, and it allows people to take a moment from grueling exercises to stretch out their back.
Start with both hands and knees on the floor. Slowly extend palms further out. Sit back and place the hips on the heels, while dropping the head and chest toward the floor. Extend the arms further for a deeper stretch. Stay in this position for 10-30 seconds.
5. Cat/Cow Stretch
The cat/cow stretch is a dynamic movement that takes the lower back in opposite directions. This helps in lengthening tight back muscles and provides soothing comfort.
Place both hands and knees on the floor. Ensure that the back is parallel to the floor. Round the back and hold for a minimum of 5 seconds. Relax the belly and gently arch the back. Hold for another 5 seconds. Repeat the movement 3-5 times.
6. Poodle Tail
The poodle tail is another variation of static stretching similar to the cat/cow stretch. Start with the hands and knees planted on the ground and parallel. Sway the hips to the right. Turn the head to follow the right hip. Return to the starting position. Repeat with the left hip. Perform 10 repetitions.
7. Knee-to-Chest Stretch
This is a great stretch to do on leg days at the gym. All those heavyweights can take a toll on the lower back, so this knee-to-chest stretch will definitely come in handy post workout.
Lie on the back. Bend the knees and place them hip-width apart. The feet must be parallel to each other on the floor. Put hands behind the knees. Another option is to place them below the kneecaps for a deeper stretch. Slowly hug the knees toward the chest and bring both legs off the ground. Hold for 20-30 seconds.
Want more stretching exercises for back tightness? Press play on Psyche Truth’s video for fast lower back pain relief:
When done regularly, stretching exercises for the back extend to way more than simply soothing back soreness. Some people often say stretching improves their posture because their bodies are easily trained to stand up tall and sit up straight. Having regular stretches every morning may make a positive difference in one’s life.
Do you have any stretching exercises for the back that you’d like to recommend? Share them in the comments section below!
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