Sitting slouched or working out too much can hurt your back. Stretching often makes you more flexible, lowers injury chances, and eases muscles after strength exercises.
Staying safe while stretching is important. Check with your healthcare provider, especially if you had back issues. Remember:
- Warm up for 5-10 minutes before stretching. Walk or bike slowly.
- Stretch slowly, with no jerking.
- Don’t push too far; just feel gentle tension.
- Relax and hold the stretch for 30 seconds at least.
Here are three simple stretches for a healthy, flexible back:
- Knee-to-Chest Stretch:
- Lie down, legs extended.
- Lift and bend the right knee, hugging it gently.
- Tighten abs, press spine down. Hold 5 seconds.
- Repeat with the left leg.
- Hug both knees together.
- Do it 5 times.
- Back Flexion and Extension:
- Start on all fours, hands under shoulders.
- Rock forward, round shoulders, and hold for 5 seconds.
- Rock backward, sit close to heels, and hold for 5 seconds.
- Repeat 5 times.
- Standing Back Arch:
- Stand, feet shoulder-width apart.
- Place hands on the lower back, and breathe.
- Bend upper body back, knees straight. Hold 5 seconds.
- Repeat 5 times.
Incorporating stretches can enhance muscle endurance, potentially alleviating and preventing lower back discomfort.
Also Read: 9 Effective Ways To Lose Weight Without Changing Your Diet Or Exercising
