At one stage of life you will most likely deal with some sort of back pain. Back pain can be minor or even bad enough to the point you cannot even move! Keeping your back stretched out and in good shape in imperative to your health. Back problems don’t just cause back pain, they can also cause pain down your legs and in your knees. Just because the pain is in one place does not always mean that is coming from that specific spot. Your spinal cord plays a huge role with your nervous system and can cause pain throughout the body. This blog will go over some simple stretching exercises you can do every day for five to ten minutes!
When you are stretching it is important to know that you do not want to stretch a cold muscle, it can cause my problems and injuries. In order to warm up all you need to do is start moving around and get the muscles working. For more information about the different types of stretching read our “Dynamic versus Static Stretching” blog. All of the exercises shown in this blog do not have to be done in the order written. All of these exercises can be done on the floor, a mat, or a bed. Hold each stretch for about 25 to 30 seconds and you can run through this circuit 2 or 3 times!
· Cat-Cow Exercise
Start with your back arched and slowly round your back. Do this exercise 10-15 times. This is a fan favorite!
· Lying Down Knees into Chest Hugs
Hugging your knees into your chest is simple yet very effective for loosening up your lower back.
· Glute Bridges
· Sphinx Stretch
For the Sphinx stretch you want to start by laying down on your stomach and slowly use your arms to push yourself upwards while keeping your lower half on the ground.
· Lying Down Leg Cross Overs
Great stretch for hip mobility! There are two variations of this exercise. First one is by putting both feet on the ground and putting one leg on top of the other shown above. If you have tight hips and already feel the stretch you can hold this position. If you do not feel much of a stretch, bring your planted leg off the ground and hug the plant leg into your chest. Hold for about 30 seconds each side.
· Piriformis Stretch
Start by hugging one knee into your chest straight back. Once you have done that rotate your leg to the opposite side. Imagine you are bringing your knee to the opposite shoulder. Hold for about 30 seconds each side.
· Seated Hamstring Stretch
This exercise can be done with a strap or a bath towel. You can also use a band, but be careful that the band is secured around your foot to avoid it snapping back at you and possibly causing injury. Focus on keeping your leg straight and pull straight up. This will stretch out your hamstrings (back of your leg).
· Elevated Hands Lat Pull
This exercise can be done almost anywhere! On the wall, as shown above, counter tops, a chair, etc. Grab onto whatever you are utilizing to stretch, fully extend your arms and bring your head between your arms. You should feel a nice stretch throughout your whole back. This is my personal favorite!
Philip Tomeo
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