If you're suffering from back or leg pain, you realize how much it can affect your quality of life. While there could be numerous causes of your discomfort, one of the major reasons for back and leg pain is tight muscles. If your muscles are tight, you can't use them efficiently, and movement can stretch them beyond their comfort zone. Stretching these muscles can help get them used to working in your daily life, resulting in less pain and discomfort. Be sure that you check with your doctor before starting these exercises to ensure that they're right for you.
Back Flexion
This exercise is also called the "double knee to chest stretch." It begins with you lying down on your back with your legs extended. Bend both legs at the same time, reach down with both arms and grab your legs. Pull your bent legs toward your chest and simultaneously bend your neck as if you were trying to rest your chin on your chest. You should feel a gentle stretch in your back. Hold this stretch for up to 30 seconds and repeat five times.
Kneeling Hamstring Stretch
Kneel down on one leg and extend the other in front of your body with your heel on the floor. Be sure that your back is straight and the toes of your extended leg are pointing toward the ceiling. Lean forward and place your hand on your extended toes while keeping your other hand on the floor for balance. You should feel a gentle stretch in the back of your extended leg. Hold this stretch for 30 seconds and repeat three times.
Cat Stretch
This exercise is often used to help decompress your spine and stretch the muscles of your entire back. Begin by kneeling down on all fours in a crawling position. Gently lower your head toward the ground while at the same time sucking in your abdominal muscles and arching your back. Hold this stretch for about 30 seconds and relax. Repeat three to five times daily.
Cobra Stretch
The cobra stretch is also called a back hyperextension stretch. Begin by lying down on your stomach with your arms resting by your sides and your feet extended behind you. Place the palms of your hands on the floor at about shoulder height and use the muscles of your arms to press your upper body off the floor while keeping your hips in contact with the floor. When your arms are extended as far as is comfortable for you, tilt your head toward the ceiling. Hold this position for about 30 seconds and repeat three times.
