HomeCelebsThree Simple Stretches to Reduce Back Pain

Three Simple Stretches to Reduce Back Pain

Many commonplace activities, such as slouching at your desk or overdoing it at the gym, can cause back pain. Regular stretching reduces the risk of injury while boosting flexibility to protect your back. When performed following a strengthening workout, it also prevents muscular soreness.

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 general 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 when 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

1.Legs outstretched, lie on your back on the ground.
2.Lifting your right leg, bending it, and bringing the knee up to your chest.
3.Pull your leg as far as it will go comfortably by grabbing your knee or shin with your right hand.
4.Stay with your knees to your chest, tightening your abs and forcing your spine into the floor. Take a 5-second hold.
5.Slowly retrace your steps to the beginning point.
6.Similarly, extend your left leg.
7.With both legs at once, repeat the action.
8.Five times through the series.

On all fours, flexion and extension of the back

1.Start by getting down on all fours on the ground. Straighten your arms and place your hands directly beneath your shoulders.
2.As you move forward, lean on your arms for support. Let your seat slightly sag and round your shoulders. Take a 5-second hold.
3.As you lean back, try to keep your buttocks as close to your heels as you can. Keep your arms out in front of you. Take a 5-second hold.
4.Slowly retrace your steps to the beginning point.
5.Five times, please.

Posture of back arch

1.Put your feet shoulder-width apart and stand straight up.
2.Put your hands on your lower back, palms up. To unwind, take a few slow, deep breaths.
3.Keep your knees straight while bending your upper body backward. With your hands, support your back. Take a 5-second hold.
4.Slowly retrace your steps to the beginning point.
5.Five times, please.


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