The 11 best stretching exercises for your back

stretching exercises

The strains of the back can help relieve and prevent contractures or pain. We must always adapt to our possibilities and not strive.

You can suffer from neck or spine pain due to several factors, such as a workload, many hours at the computer, or because you look constantly mobile.

If you happen routinely and prevent you from moving freely, we should make some stretching exercises for your back. They are easy and effective.

Stretching for the back against pain and contractures

stretching exercises
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Most of the adult population suffers from back pain because of the lifestyle that follows.

If you can not stand for too long standing or sitting, or if you have to bend your back to avoid the rips, you should make every day these strains:

1. Stretching the hamstring muscles

  • Lie flat on her back and spread her legs.
  • Lift your right leg as you can and grab the thigh with his hand. Hold for 30 seconds.
  • Do the same with the right leg.
  • This exercise serves to stretch the lower back.

2. Knees to chest

  • Always lying belly up, bend your legs and bring the knees as close as possible to the chest. Barelegged with hands and use light pressure.
  • Hold for 30 seconds, turn your hips to one side and then the other and extend your legs.
  • You can perform this exercise with a first leg and then with the other, maintaining the position for 30 consecutive seconds.
  • The leg that does not stretch remains folded, with the well-placed on the floor heel, not to lose the balance.

3. Cat Position

It is called this because it mimics the position taken by the cats when you haggle.

  • Rest your knees and toes on the floor. Your arms should be stretched out.
  • Incurvate the column upward and downward (in the latter case by moving the head).
  • Do it slowly and made 10 repetitions.

4. Stretching spine

  • Lie flat on her back on the bed or on an exercise mat and stretch your right arm to shoulder height (must be perpendicular to the torso).
  • Put the right leg over the left, so that the right knee touches the floor. You can help with your left hand. Made of a light pressure with your hand.
  • Hold for 20 minutes and then switch sides.

5. Side Stretching

This exercise is similar to the previous one.

  • Lie flat on her back, with your legs together. Bend your knees and turn around to the right side.
  • The torso should be placed on the floor,  just like the head and arms.
  • Hold for 30 seconds and then repeat the exercise on the other side.

6. Stretching Mohammedan

It is one of the most well known and, for example, is often done after abdominal exercises. It can be useful also to ironing the lower back.

  • Rest your knees and toes on a mat.
  • Raise your arms and put your hands on, so that touching the floor. The face should be as close as possible to the floor.
  • Hold for a few seconds and then rest.

7. Stretching of the sidewalls

It is essential to stretch the entire back, from the base. For this you can rest your knees and toes on the floor,  keeping your torso straight well.

  • Bring your right knee forward and place the sole of the right foot.
  • Put your hands on the right knee and move the body towards this side.
  • Hold for 20 seconds and then repeat with the other leg.

8. Lifting the pelvis

It is also very effective in case of back pain.

  • Lying on her back, resting your feet on the floor and let your arms against your torso.
  • Gently Raise your pelvis, without lifting your shoulder blades off the floor. The ideal is to form a triangle with the body.
  • Hold this position for 10 seconds, rest and then repeat the exercise for 5 times.

9. Total Stretching

This exercise can be very effective if the pain is unbearable or after scoring the exercises in the gym.

  • Stand in front of a wall (or a table) and place both hands over your hips.
  • Slowly lower your back as you bring your feet back.
  • The goal is that the back is parallel to the floor as much as possible  and that the head “hang” between the shoulders.
  • To help, you can push your buttocks outward.

10. Stretching with crossed legs

This exercise is very effective for back pain.

  • Sit with your legs straight and your torso straight.
  • Bend your right leg and place it on the left.
  • Place the lateral part of the foot on the side of the thigh and exerted a light pressure with the left arm. The right hand is resting on the floor.
  • Hold for 30 seconds and then switch sides.

11. Stretching the arms

As the contractures in the back due to excessive work occur at the cervical level, we can also stretch your arms, shoulder blades and shoulders to relax the area.

  • You can, for example, sit on a side of the bed, stretching the left arm above his head and turn the torso towards the left side.
  • Touch the bed with his right hand for a moment. Repeat then the other side.
  • Standing, you can stretch both arms as if you were touching the ceiling,  turn them to form an imaginary circle in front of the chest, etc.

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