You risk developing back injuries or general back pain if you frequently hunch forward, have weak muscles or overuse the muscles in your back. Fortunately, supplementing your strength and cardio routine with some stretches for the back and supporting areas will keep your muscles supple and improve your back's range of motion. In turn, you will reduce your risk of injury.
Doorway Pec Stretches
Poor posture can cause your pectoral muscles -- the muscles in your chest -- to tighten and begin pulling your shoulders in, leading the opposing muscles in your upper back to become sore. As a result, you will reduce the strain on your upper back muscles if you stretch out your pec muscles. Begin a doorway pec stretch by standing in front of a doorway with your feet about shoulder-distance apart and your knees at a slight bend. Keep your arms bent at about a 90-degree angle and place your palms on the doorway frame. Lean into the doorway until you feel your chest muscles stretch. Hold for 30 to 60 seconds.
Cat-Cow Stretches
Cat-cow stretches increase the flexibility in your spine as well as strengthen your abdominal muscles, both of which help reduce your risk of back pain. Begin on an exercise mat with your hands and knees supporting your body and allow your stomach and back to sag down while keeping your head lifted up, recommends Health Services at Columbia University. Reverse into an arched "cat" back and move your head down. Alternate between the two positions for about 10 repetitions of each, then lean your weight back onto your heels as you extend your arms with your head down.
Hamstring Stretches
Stretching your hamstrings also helps reduce stress placed on your lower spine. Begin a hamstring stretch by lying face-up on a flat surface with your knees upright and your feet flat on the hard surface. Lift and extend your right leg without raising your hip off the ground. Place your hands just below your right knee at the back of your leg to support and gently draw back your leg toward your chest. Hold the position for 15 seconds, rest and repeat another five times. Do the same with the left leg.
Kneeling Lat Stretches
Kneeling lat stretches work the muscles on the sides of your back as well as the muscle around your spine, the muscles in your rotator cuff and the muscles at the back of your shoulders, according to the American Council on Exercise. Begin in a kneeling position on an exercise mat about 2-1/2 feet away from an exercise bench. As you kneel, keep your knees and feet about hip-distance apart, point your toes away from your body and tighten your core muscles to keep your spine and pelvis stable. Gradually lean forward and place your hands on the bench in front of you with your arms extended. In this position your arms should create a straight line from your elbows to your wrists. Keep your knees right below your hips and lean back into your hip area to feel a stretch in your upper back. Hold this stretch for about 30 seconds and repeat two to four times.
Member Comments