Stretching is a form of exercise that aims at elongating the muscles making them more flexible and increasing the range of motion of the joints. It reduces the risk of injury and plays a significant role in preventing post exercise muscle soreness. There are various types of stretches that can be performed by individuals and athletes in order to increase blood circulation and prevent muscle damage. These include back stretches, calf stretches, lunge stretches, quadriceps stretches, tuck stretches etc.
Back stretches are particular exercises that lay emphasis on working specific muscles of the spine. Certain stretches aim at stretching the entire length of the spine and are great for the back if performed correctly. In case, you have a tight spine or numerous areas affected by soreness, these stretches are ideal for you.
Prior to performing any stretching exercises, it is essential for you to do a mild warm-up routine. This increases the body temperature and prepares the body for any kind of activity, thereby reducing muscle strain. Stretches of the back help reduce muscle soreness, improve posture and prevent lower back pain.
Types of back stretches:
There are various types of stretching exercises for the back. These include:
General back stretch: This stretch is ideal for the back if you are looking to treat a tight spine. Stand with your legs 18” apart. With your feet firmly planted, rotate your head and shoulders to the left as far as you can. Hold for about 15 seconds and then slowly turn in the opposite direction. Hold for 15 seconds and repeat. This stretch is easier to perform if you extend your arms outwards. This also enables you to see how far you are capable of extending your arm behind your back.
Upper back stretch: This stretch requires you to sit with one leg extended outwards in front of you. The other leg must be bent with the foot against the inner thigh. Bend forward from the hip and reach your hands down the leg as far as comfortable. Try to keep your back as straight as possible and avoid turning it while leaning forward.
Standing lower back stretch: Stand with your legs hip width apart. Your feet must be firmly planted on the base. Your hands should be behind your lower back and your chin must be towards your chest. Gradually arch your back. Hold for 15 seconds and feel the stretch on your lower back and front hips.
Lower back rotation stretch: Sit in the floor with your left leg stretched absolutely straight and the right leg crossing over it. Your left elbow must be placed on the outside of the right leg and the right hand should be behind you. Then turn your head over the right shoulder and hold for 15 seconds. Repeat the exercise with the other leg.
Tuck stretch: Lie down on the floor and pull your knees to your chest. Push the lower back towards the ground and hold this position for 15 seconds. Repeat 3 to 4 times.
Back and shoulder stretch: Hold your right wrist with your left hand behind the back and lean your left ear towards the left shoulder. The left hand must draw the right hand downwards enabling you to feel a stretch on the right shoulder. Hold for 15 seconds and then repeat on each side.
Stretching exercises for the back, relax the spine muscles, unwind the body and increase flexibility. They are helpful in treating a number of problems related to lower back pain and act as a great stress buster. Muscle flexibility helps remove back pain and improves blood circulation. It is essential for you to know how to stretch each muscle in order to avail maximum benefits. It is important for you to concentrate on the timing of the stretch and the various techniques of relaxing the muscles prior to exercising.
Overstretching:
While stretching helps reduce back problems, overstretching can lead to a number of back problems. Overstretching or stretching to a point where pain is felt can have a negative impact on the body. It can result in muscular injury and may even cause nerve damage. It is unadvisable for you to force a stretch, bounce in and out of a stretch or perform any stretches with jerky movements. It is important that you lay emphasis on the alignment of different body parts during the stretch.
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