Back pain is a widespread pain, during the hours of the day and night we tend to twist it, strain it and keep it in incorrect positions. If the back muscles are not stretched regularly, the chances of injury increase. Back stretching exercises help keep your back flexible, preventing pain and muscle tears. You can stretch your back muscles through yoga, by exercising at home, in the gym or even in the office.
Steps
Method 1 of 3: Back Stretch with Yoga
Step 1. Do the cat yoga pose
Bring your knees to the ground, aligning them under your hips, and place your hands under your shoulders, with your palms firmly in contact with the ground and your fingers wide apart. Now turn your gaze towards your navel and lift your pelvis towards the ceiling by hunching your back as much as possible to lengthen your spine.
- If you have neck pain, keep it aligned with your torso instead of bringing your chin closer to your chest.
- If you have trouble arching your upper back, ask a friend to place a hand between your shoulder blades and push your spine against his or her palm.
Step 2. Do the cow and cat pose. Curve your back slowly to assume the cat pose as described in the previous step. Rest your knees on the ground and place your hands under your shoulders, with your palms flat on the ground and your fingers wide apart. Look at the navel and slowly raise the pelvis by curving the spine as much as possible. Hold the position for five seconds, then raise your head and look up at the ceiling as you slightly arch your back to the opposite side. Also hold this position for five seconds and then repeat for as many times as desired.
- By contracting and relaxing the spine you will help make it more flexible and relieve lower back pain.
- In yoga, the posture of the cow and the cat is also known as "the posture of the stretched cat" (bitilasana).
Step 3. Do the yoga pose of the crocodile
Lie on your stomach, keep your elbows bent and place your palms on the ground next to your armpits. Slowly lift your upper torso up a few inches off the ground.
In addition to stretching the back, the crocodile pose, particularly when combined with yogic breathing, helps relieve anxiety
Step 4. Perform the hero yoga pose.
Bend your knees and sit down with your buttocks between your ankles and the soles of your feet facing the ceiling. The big toes should be in contact with the hips or only a few inches apart. Place your hands in your lap. In addition to stretching the lower back, the Hero Pose provides relief for tired legs at the end of the day.
Method 2 of 3: Stretch the Back with Other Stretching Exercises
Step 1. Twist your hips on your back.
This exercise allows you to rotate your upper and lower body in opposite directions, promoting proper stretching and effective twisting of the spine. First lie on your back, spread your arms and bring your knees closer to your chest. Now drop your legs on one side and turn your head and gaze to the opposite side without taking your shoulders and arms off the ground.
- To avoid injury, twist very slowly and with smooth movements. Keep your abs tight to support your back muscles.
- Hold the position for 10 seconds and then bring your head and legs back to center. Repeat on the other side.
Step 2. Stretch your back with the help of an exercise ball.
During this stretch exercise you will need to use the exercise ball as a support for the body. Place your middle body on the ball and bring your hands behind your head, as if you were going to perform a sit-up. Now lift your upper torso by curving your spine. The exercise ball will act as a support and help the spine to curve naturally.
Keep the buttocks and hamstrings of the knees contracted to avoid excessively arching your back and to guarantee you a stable base for exercise
Step 3. Stretch your back with the 90/90 exercise
This stretching exercise helps you relax both your back and the hamstrings of your knees. First, lie on the floor on your back with your legs together. Raise your knees making sure your thighs make a 90 degree angle with the floor and your shins are parallel to the ground. Keep your arms extended at your sides and feel how your spine stretches.
- If you wish, you can deepen the position further by slowly bringing your knees closer to your chest.
- You can also tilt your legs first on one side and then on the other, being careful not to lift your lower back off the ground.
Step 4. Do a seated back twist.
To perform this exercise you will need to sit on the floor and stretch your back by turning your torso sideways. Sit with your legs stretched out in front of you, then bring your left knee up to your chest by taking your foot off the ground and then passing it over your right thigh. Keep your right leg straight and point your left knee to the ceiling. Start slowly turning your torso to the left. If you want to deepen the position further, you can place your right elbow on the outside of the left knee. Hold the stretch position for at least 20 seconds, then repeat it on the other side.
- During the entire exercise, remember to keep the spine straight and try to rotate the torso not only to the right and left, but also upwards.
- As you rotate your torso to the left, try to also direct your gaze in the same direction to make the position even more effective. Repeat on the other side.
Step 5. Do an upper spine rotation.
This stretching exercise will help make your upper back more flexible. While performing, breathe deeply, opening your chest wide and, with each inhalation, also expand your lower back as much as possible.
Step 6. Do the pilates exercise "the seal".
The seal position requires good flexibility and should be avoided in case of back pain. For all those with a healthy back, the seal position allows you to effectively bend the lower back and strengthen the abdominal muscles. Sit on the floor, then bend your knees. Raise your legs until your thighs are almost perpendicular to the floor, with the shins facing out. Bring your feet together, but keep your thighs and shins spaced apart.
- Put your arms between your legs, slide them under your calves and grab your ankles with your hands.
- If the position does not cause you pain, hold it for at least 20 seconds.
Method 3 of 3: Stretch the Back in the Office
Step 1. Do a seated twist
This exercise will allow you to stretch your back while sitting in the office chair. Keep your spine erect and slowly rotate your torso to one side, moving your hips, abdomen, back and shoulders in one direction. Hold for 15-20 seconds, then return to center and repeat the twist on the other side.
- The whole movement must be done slowly and carefully. Rotating the torso too quickly or excessively can cause tears in the back and neck muscles.
- If desired, place your hand on the opposite knee and push lightly to deepen the twist further. If you are turning your torso to the left, place your right hand on the outer side of your left knee.
- If you are turning your torso to the left, look over your left shoulder. As you rotate your torso to the right, look over your right shoulder instead.
- If you wish, you can also place your hands on the armrests of the chair. As you rotate your torso to the left, place both arms on the left arm of the chair.
Step 2. Roll your shoulders
This exercise can be performed anywhere: in the office, walking, driving and even in the shower. If you are sitting at your desk, straighten your back completely and roll your shoulders back in a circular motion. Repeat 10-15 times, take a break, then repeat the exercise by rolling your shoulders forward. Do at least 5 backward and 5 forward sets.
As you roll your shoulders, look straight ahead to avoid straining your neck muscles
Step 3. Hug yourself
This simple movement allows you to stretch the muscles of the shoulders and upper back. Place your right arm on your left shoulder and your left arm on your right shoulder, just as if you want to hug yourself. Hold the position for at least ten seconds, inhaling and exhaling to release the accumulated tensions in the body.
Step 4. Hug your legs too
This movement allows you to stretch the muscles of the back, neck and shoulders. Sit on the edge of a wheelchair-free chair or place the back of the chair against a wall or desk. Keep your feet together and flat on the ground. Bend your torso forward bringing your chest into contact with or near your thighs. Drop your arms downward, as if you were a rag doll, then wrap them around your legs to hug them. With your hands, try to grab the wrists, forearms, or even the elbows of the opposite arm.
Hold the position for at least 10 seconds and then relax. Repeat the exercise at least twice
Step 5. Touch your toes
This stretching exercise is simple, yet very effective, and allows you to stretch both your upper and lower back. You will also feel the rear tendons of the knees stretch as you perform. Since the extension also involves the lower part of the spine, it is important to keep the back and pelvis in a stable position. Tilt your torso forward until you can touch your toes with your hands, then gradually try to straighten your legs.
Hold the stretch position for at least 10 seconds, then return to a standing position. Repeat the exercise at least five times
Step 6. Stretch your shoulder muscles
This technique allows you to stretch both the shoulders and the upper back. You can do the exercise even while sitting at your desk. Lift your right arm and pass it in front of your chest towards the left side of your body. Bend the left arm towards the other and place the inside of the elbow on the opposite elbow as if to trap the right arm. Move your left arm towards your chest and feel the stretch in your right shoulder.
- Hold the position for at least 10-15 seconds.
- Repeat the exercise on the other side.
Step 7. Stretch your upper back
Sitting, with your back straight, extend both arms forward keeping them parallel to the floor. Gently press your palms against each other. Arch your back slightly and lean your torso forward for 20 to 30 seconds, pretending to wrap your body around a large spherical ball. While performing the exercise, try to keep your neck and head relaxed. Return to the starting position by bringing your arms back to the sides of your body, then repeat the exercise at least five times.
Advice
- Some of the exercises described require the use of specific objects, such as an exercise ball, but most can be performed bodyweight. Move slowly and evenly and repeat the exercises daily to improve the flexibility and range of your movements.
- A flexible back allows you to rotate your spine both to cope with daily activities, and to excel in certain sports such as golf, baseball and tennis.
- Yoga poses allow you to stretch your back gently and effectively. Yoga also offers many other benefits and allows you to relax and improve your concentration level, for example.
Warnings
- If you feel tension in your back while performing these exercises, stop immediately. Rest for a few days before trying again.
- If you have chronic back pain, injury or pregnancy, consult your doctor before trying the exercises described here, otherwise you could risk getting hurt or making it worse.
