Prevent back injury and keep your back muscles flexible by adding these exercises into your stretching routine
Now, we know how busy you are and how hard and boring it is to implement those exercises into your usual routine. However, we can guarantee that if you spend at least 10-15min every day doing those stretches, you will see a significant improvement in your overall wellbeing.
So, what do you have to lose? The answer is NOTHING!
1. Spine stretch
Technique: Sitting on the floor with your feet wider than your hips, nod your head forward and begin to bend forward by hinging at the hips. Breathe normally. As you go down, draw your chin into your neck. It should feel like you’re rolling down the discs of the spine. Slide your hands in front of you along the floor.
Your hands should not reach past your toes -you’re not aiming to lie on the floor, and you shouldn’t feel as if your back and spinal ligaments are being pulled. Once you feel the stretch through your back, slowly return to the starting position.
2. Supine cross-leg spinal twist
Technique: Lying on your back with knees bent and feet on the floor, stretch your arms out to your sides, palms face down. Think of this as a yoga move and breathe throughout the stretch; inhale and exhale for about four seconds each.
Cross your right knee over your left knee, as if you’re sitting in a chair, with your
right foot off the floor. Shift your hips to the right about two inches, and drop your knees to the left. You don’t need the knees to touch the floor.
Come to a natural stop whenever your range of motion is finished. Your right shoulder will come off the floor a bit, and that’s okay, as long as you continue to face the ceiling. Now, turn your right hand so the palm faces up and reach your right arm back and halfway up toward your head. That’s to open up the chest and finish off the rotation of the spine. Hold for one to three minutes; repeat on the other side.
3. Lower back rotation stretch
Technique: Sitting on a chair with your feet flat on the floor, twist your upper body, so your shoulders rotate to one side. You can use the chair for support, holding on to get a deep muscle stretch.
Go only as far as you can comfortably. You will feel the pull from your lower back up to the middle of your back. You may experience a painless crack from your spine, but that’s normal; it’s just the joints opening up. Hold for 20 seconds or six breaths, and return to the starting position. Repeat on the other side.