Back Stretches Exercise Tips
June 21, 2008
Back stretches are probably the most commonly used tool in back pain relief. You may have seen many different types of back stretches over your travels, yet found most to be less effective than you like.
Tips for Back Streches Exercise
Trunk Rotation
Lie on your back with your arms out to your sides. Bend your knees and either place your feet flat on the floor or pull your knees up toward your chest. Roll your legs to one side and then the other. Experiment with leg positions to find the one that is most comfortable for you. Move from side to side 20 times. Hold the last stretch to each side for 20 seconds while you relax and breathe easily.
Knees To Chest
While lying on your back, pull one leg at a time up to your chest. Then raise your knees and pull both toward your chest at the same time. Do 20 repetitions of each motion, holding the last repetition for 20 seconds.
Standing lower back stretches
Stand with your feet hip-width apart, feet firmly planted on the ground, with your hands supporting your lower back and keeping your chin to your chest. Gently arch your back. Hold for 15 seconds. You should feel a stretch in your lower back and possibly front hips.
Lower back rotation stretch
Sit as shown in diagram – left leg straight, right leg crossing over left leg with right foot on the floor. Place your left elbow on the outside of bent right leg and right hand behind you. Turn your head to look over right shoulder. Hold for 15 seconds. Reverse position and look the other way. Repeat twice on each side.
Fold your hands together and turn your palms away from your body, but this time extend your arms overhead.You should feel the stretch in your upper torso and shoulders to hand.Hold for 10 seconds and repeat eight times.
Place your hand just above the back of the elbow and gently push your elbow across your chest toward the opposite shoulder.This is a stretch for the upper back and shoulder. Stretch both the right and left arms. Hold for 10 seconds and repeat eight times.
Stretch your back as part of your overall body stretching everyday. Do not reserve it for your Back Training days alone. However you can stretch the training areas more than others but always get a general stretch as well. I cannot say this enough.
Remember Back stretching is to make you more flexible. Stay away from the pain zone here as you do not want to unduly stretch your back too much. Just follow the guidelines mentioned here and you will be fine.
Back Stretches Exercises To Help Reduce Back Pain
Hamstring and Lower Back Stretching Exercises
Stand with your feet about a foot apart or a little wider for balance and bend forward slowly as if to touch your toes.
As you bend forward keeping your legs locked straight and hinging at the hips, put your hands on your knees for support and slowly let your torso bend further toward the floor. As you feel the stretch in your lower back, let yourself go lower.
Then let your arms hang, totally relaxing your back for 15 – 20 seconds. You will notice that as the stretch becomes complete, your hands get closer and closer to your toes.
Prevention
Also, don’t forget the common injury prevention techniques like, warming up properly and using a bit of old-fashioned common-sense. However, for the most part, stretching and strengthening are going to be your best defence against shoulder problems. Even if you don’t have a shoulder problem now, the following stretching and strengthening exercises could save you from a major headache in the future.
Firstly, below you’ll find two good stretches for the shoulder area. The first is quite a basic stretch, while the second is a more advanced stretch, specifically for the rotator cuff muscles and tendons. Please be careful, if you haven’t been stretching your shoulder joint, the second stretch will put quite a lot of stress on the rotator cuff tendons. Warm-up first, then gently and slowly is the best way to proceed.
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