Want to Get rid of your back pain? Follow these 3 easy stretches and thank us later!
Unhealthy habits can contribute to back pain, whether they stem from your daily routine or result from poor sitting posture. Stretching exercises can be beneficial in both cases, as they increase flexibility and reduce the risk of injury. However, if you have a history of spinal problems, it is important to consult your healthcare provider for guidance and advice.
Tips for safe stretching:
Before you enter into a stretching program, you just need to keep an eye on how to attain maximum benefits out of it and avoid any risks.
- A quick warm-up of 5-10 minutes is a must as stretching cold muscles can lead to injury. You can either perform it by slow walking and paddling at a low pace.
- Stretch at a slow pace, avoid quick and jerky movements.
- Relax between stretches and wait for at least 30 seconds.
Now, here are the best 3 stretching exercises you can perform at your home and avail the wonders.
Knee to Chest Strech:
- Lie on your back with feats flat on the floor.
- Bend your knees.
- Bring one of your legs towards your chest and clasp it with your hands.
- Keep holding your leg against your chest for 20-30 seconds with your back pressed straight to the floor.
- Repeat the same with your other leg.
- Hold both legs.
- Do it at least 5 times.
Back Flexion and Extension:
- Start by placing your hands and knees on the floor. You should place your hands directly towards your shoulders and arms straight placing you in all four positions.
- Now rock forward by putting your weight on your arms and let your seat drop a little.
- Wait for 5 seconds.
- Rock backward by placing your hips on your close to the heels and extending your arms straight.
- Again, hold for 5 seconds and return to your original position.
- Do it 5 times.
Standing Back Arch:
- Stand up straight with your feats shoulder-width apart.
- Place your hands on your hips and press forward.
- Now bend your upper body backward and support your hips with your hands. Stand in this position for 5-10 seconds.
- Slowly, move back to your straight position.
- Repeat 5 times.