Simple Back Stretches
February 24, 2009
At some point we’ve all experienced some sort of back pain. It’s bad enough that your back hurts, but the act of compensating for the pain throws your entire body out of sync. The pain starts in your spine, and the next thing you know you have a splitting headache, your shoulders hurt, your knees hurt, and your feet hurt.
Prevention from Future Injury
Back stretches are one way you can keep the pain from spreading to the rest of your body. Performing theses simple stretches when your back isn’t sore will help strengthen your back, making it less likely to be injured in the future.
Some Simple Stretches
• The first back stretch requires you to lie on your back on the floor, with your feet flat on the floor Tuck your hands against the back of your thighs. Keep your back straight and pull your knees as close to your chest as you possibly can. You should feel the muscles in your lower back lengthening. Hold the position until the count of fifteen, before you place your feet back on the floor.
• After completing the first exercise remain on your back on the floor. The starting position for this stretch requires your feet to be flat on the floor and your knees to be bent. Try to keep your back as straight as possible while rotate your right hip, keep rotating until your left knee is flat on the floor. You will feel all the muscles between your shoulder blades stretch. Hold the position for 15 seconds before you return to your starting position. Repeat the process with left hip and right leg.
• Roll over onto your stomach. Brace your elbows on the ground and use them to balance while you lift your upper body off the ground. Keep pushing your torso off the ground until you feel all of the muscles in your back and shoulders stretching. Hold the position for 15 seconds.
• Get on your hands and knees. Arch your back, cat like towards the ceiling; allow your head to fall forward. Hold the position for fifteen seconds. After the15 seconds you should reverse the process, push your belly towards the floor until you resemble a sway back horse.
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