Stretching your back and hip helps alleviate muscle and connective tissue tension and increases mobility in your vertebrae to prevent arthritis, herniated discs and other spine disorders, according to physical therapist Ron Miller of Spine-Health.com. Compression or misalignment of the spine can cause pinched nerves in the spinal column that cause sciatica, spinal stenosis and hip and shoulder pain. When you stretch, move your spine in different directions and incorporate other muscle groups, such as your hips, abdominals, chest and legs.
Tabletop Stretch
Place your hands on a wall with your arms straight, and stand with your legs about hip-width apart. Bend your torso forward at your waist with your legs straight, until your spine is parallel to the ground. Do not round your back. You should feel a stretch radiating along your spine, buttocks and the back of your legs. Hold the stretch for three deep breaths, and stand back up. Perform the stretch three to four times.
Lateral Flexion with Twist
Stand with your legs about hip-width apart, and bend your torso to your left. Raise your right arm up over your head, and push your hip to your right. You should feel a stretch radiating along your right armpit, ribs, and obliques and hips. Hold the stretch for three deep breaths. Reach your left arm across your body, and turn your torso slightly. Hold the reach for one second, return to the leaning position. Perform eight to 10 reaches on each side. If one side of your body feels tighter than the other side, perform an extra set on that side in every training session until both sides feels about the same, suggests physical therapist Gray Cook, author of "Movement."
Standing Hip Flexor Stretch with Lateral Flexion
Stand with your right leg in front of you and your feet pointing forward, and raise your left arm above your head. Shift your weight to the front of your body, and tighten your left buttock. With your right hand on your right thigh, lean your torso to your right. Hold this stretch for five deep breaths. Switch legs, and perform the same stretch on the opposite side. Perform the stretch two to three times on each side.
Dog and Cat Stretch
Go on your hands and knees on the ground with your hands below your shoulders and your knees below your hip joints. Lift your head and tailbone up, and your lower spine should extend naturally. Keep your arms straight as you do this. Exhale, lower your head and lift your spine up at the same time. Repeat this movement pattern 10 to 12 times for two sets.
References
- "Movement"; Gray Cook; 2010
- Spine-Health.com: Exercise for Sciatic Pain from Sacroiliac Joint Dysfunction
