1.
Knee to Chest Stretch This is a simple exercise that will gently stretch and ease those tight and sore back muscles.
Always make sure that your movements are slow and easy, with no bouncing or swaying.
To accomplish this exercise, Lie on your back, with your knees bent, feet flat on the floor, grasp your knees with your hands and slowly pull your knees toward your chest, while at the same time bending your head forward.
Hold this position for thirty to forty seconds.
2.
Torso Twist In this exercise you will start by lying on your back with your arms stretched out on either side of your body.
Slowly bring one knee up to your chest, and use your opposite arm to pull your knee across your body until you feel the stretch.
Make sure to keep your other arm and back flat against the floor.
Then repeat this movement on the other side.
Hold each side for thirty to forty seconds.
3.
Cat Stretch This exercise is easy to perform, and feels great on your back.
Start on your hands and knees, and bring your head upward, toward the ceiling, while arching your back.
Then, lower your head and arch your back upward.
Hold each position for thirty to forty seconds.
You will perform eight to ten repetitions of this exercise, striving to increase your range of motion every set.
4.
Behind the Back Stretches In a standing position, clasp your hands behind your back.
Slowly raise your arms toward the ceiling, making sure not to release your grasp.
Hold this position for twenty to thirty seconds.
This exercise will ease tense or sore muscles between your shoulder blades.
5.
Butterfly Stretches In this exercise, sit in a straight-backed chair keeping your back and head erect.
Bring your hands, palms together, in toward your chest.
Stretch your hands out, palms still together, while lowering your head, making sure to relax your back and shoulders.
Then, open your arms wide, while arching your upper back.
6.
Neck and Shoulder Stretches When stretching for back pain, always include neck and shoulder stretches,.
These stretches will ease any discomfort in the neck and shoulder area, which often accompanies a sore back.
a.
Chin to Chest: These exercises can be accomplished either in a sitting or a standing position.
Simply bend your head to your chest, holding this stretch for twenty to thirty seconds.
Do eight to ten repetitions.
b.
Ear to Shoulder: In a relaxed position, bring your ear down until it touches your shoulder, feeling the stretch in your neck muscles.
Hold this position for twenty to thirty seconds, with eight to ten repetitions.
Then you will repeat this exercise on the other side.
Stretching for back pain is one of many powerful tools that you can use to help alleviate those nagging aches and pains we live with every day, and when done properly, can make a huge difference in your health, as well as your life.
Knee to Chest Stretch This is a simple exercise that will gently stretch and ease those tight and sore back muscles.
Always make sure that your movements are slow and easy, with no bouncing or swaying.
To accomplish this exercise, Lie on your back, with your knees bent, feet flat on the floor, grasp your knees with your hands and slowly pull your knees toward your chest, while at the same time bending your head forward.
Hold this position for thirty to forty seconds.
2.
Torso Twist In this exercise you will start by lying on your back with your arms stretched out on either side of your body.
Slowly bring one knee up to your chest, and use your opposite arm to pull your knee across your body until you feel the stretch.
Make sure to keep your other arm and back flat against the floor.
Then repeat this movement on the other side.
Hold each side for thirty to forty seconds.
3.
Cat Stretch This exercise is easy to perform, and feels great on your back.
Start on your hands and knees, and bring your head upward, toward the ceiling, while arching your back.
Then, lower your head and arch your back upward.
Hold each position for thirty to forty seconds.
You will perform eight to ten repetitions of this exercise, striving to increase your range of motion every set.
4.
Behind the Back Stretches In a standing position, clasp your hands behind your back.
Slowly raise your arms toward the ceiling, making sure not to release your grasp.
Hold this position for twenty to thirty seconds.
This exercise will ease tense or sore muscles between your shoulder blades.
5.
Butterfly Stretches In this exercise, sit in a straight-backed chair keeping your back and head erect.
Bring your hands, palms together, in toward your chest.
Stretch your hands out, palms still together, while lowering your head, making sure to relax your back and shoulders.
Then, open your arms wide, while arching your upper back.
6.
Neck and Shoulder Stretches When stretching for back pain, always include neck and shoulder stretches,.
These stretches will ease any discomfort in the neck and shoulder area, which often accompanies a sore back.
a.
Chin to Chest: These exercises can be accomplished either in a sitting or a standing position.
Simply bend your head to your chest, holding this stretch for twenty to thirty seconds.
Do eight to ten repetitions.
b.
Ear to Shoulder: In a relaxed position, bring your ear down until it touches your shoulder, feeling the stretch in your neck muscles.
Hold this position for twenty to thirty seconds, with eight to ten repetitions.
Then you will repeat this exercise on the other side.
Stretching for back pain is one of many powerful tools that you can use to help alleviate those nagging aches and pains we live with every day, and when done properly, can make a huge difference in your health, as well as your life.