1. Stretch Back Like a Cat
Millions of people suffer from back pain, stiffness, weakness and tightness every day. In fact, four out of five adults will experience back pain once in their lifetime. But help is available: Stretching can ease back symptoms and prevent injuries. So take a break and stretch.
Balance your body on your hands and knees with a flat back. Sag back and lift your head as high up to the sky as you can and hold this position. Then, arch back up and lower your head down like an angry cat. Hold for each pose for 30 to 60 seconds. Stop immediately if you feel pain.
2. Up Doggie, Up
Loosening up the back muscles not only helps promote blood flow, but also relaxes the muscles, making them less susceptible to tears. This stretch is similar to the yoga pose Up Dog.
Lay on your stomach with your legs and arms extended. Prop your elbows on the floor. Begin to straighten your elbows while at the same time extending your back until you feel a stretch and hold for 30 to 60 seconds. Do not perform this stretch if you are pregnant., and stop if you feel pain.
3. Reach for a Healthy Back
Studies show that more than 80 percent of neck and back problems are a result of tight muscles. Combat tight backs by performing this easy stretch anywhere.
Stand up straight with good posture. Bring your hands together and interlock your fingers. Extend your arms in front of your body and pull. You should feel a gentle stretch in your upper back. Hold this stretch for 30 to 60 seconds. Immediately discontinue the stretch if you feel pain.
4. Stretch at Work
Attempt this stretch at work to ease your tired back. With perfect posture, sit on a chair. Your feet should be flat on the ground. Roll your head, neck, and upper body forward until your chest is resting on your thighs, your hands touch the ground, or you feel a gentle stretch. Hold for 30 to 60 seconds. Stop if you feel pain.
5. Child's Play
Stress can wreck havoc on your back, causing tight muscles, pain or muscular injury. Child's Pose, a yoga stretch, not only loosens up your back, but is also a great relaxation pose.
Kneel on the floor. Make sure your knees are hip width apart and your toes are touching. Sit down on your heels. Lower your torso onto your thighs. Extend your arms out in front of your body with your palms on the floor, or lay your arms next to your body with your palms up. Release your shoulders towards the floor and breathe. Hold for 30 to 60 seconds. If you feel uncomfortable, discontinue this stretch.
Member Comments