Tuesday, October 3

Stretches You Should Do Every Day


Many daily activities, from slouching at the computer to overworking yourself at the gym, can cause back pain. So what is good for back pain? Research shows that regular stretching can improve your body’s flexibility and reduce back pain. Lifting weights without tension after light stretching also helps prevent muscle soreness. In this article, we will share with you tips on how to relieve back pain. Here are some exercises for back pain…

Yawn safely👇

Sports are always good for the body. However, if you are experiencing spinal problems, you should definitely talk to your doctor. While it’s recommended to do exercises for back pain, it can backfire if you don’t know what you’re doing. To safely stretch, you can follow these steps:

  • Trying to stretch when your muscles are cold can lead to injury. Therefore, before starting any exercise, you can warm up the muscles by taking a light walk for 5-10 minutes.
  • Avoid jumping movements!
  • Don’t force yourself. While performing the above movement, it is enough to stretch slightly so that it does not hurt.
  • Do each movement for at least 30 seconds, rest for 30 seconds, and repeat.

Stretching movements from the knee to the chest

back pain exercises

It is known that movements from the knee to the chest in the supine position are good for back pain, especially in the lumbar region. Now we will share with you an easy and easy stretch:

  1. First, lie on your back with your legs extended.
  2. Raise and bend your right leg.
  3. Grab your knee with your right hand and slowly pull your leg towards your chest.
  4. Tighten your abdominal muscles and press your spine to the floor. Stay in this position for 5 seconds.
  5. Slowly return to the starting position.
  6. Repeat the same movement with your left leg.
  7. Move both knees five times.

Back stretch on all fours

Movements on all fours are often used for back pain. These movements are also known to stretch and in some cases lengthen the spine. Let’s look at a simple move you can do on all fours.

  1. Place your hands and knees on the floor and get on all fours. Make sure your hands are directly under your shoulders.
  2. Tilt your body forward and put your weight on your hands.
  3. Slightly tilt your shoulders forward, linger in this position for 5 seconds.
  4. Take a sitting position with your hips as close to your heels as possible, and stretch your arms. Stay in this position for 5 seconds.
  5. Slowly return to the starting position.
  6. Repeat this movement 5 times.

Standing back bend

Pay attention to positions that require you to stand while performing motions for back pain. Perform the movement we will now share by breathing slowly and deeply. Stop when you feel pain.

  1. Stand up and spread your legs shoulder-width apart.
  2. Place your hands on your waist and take a few deep breaths.
  3. Bend your upper body back without using your waist.
  4. Keep your knees straight, support your back with your hands and hold this position for 5 seconds.
  5. Slowly return to the starting position.
  6. Repeat this movement five times.

You may be interested in:

Experts Announced! 6 Ways to Relieve Back Pain in a Short Time

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