In the United States, the problem of Back Pain is as common as ever. With cases of back pain, stretching is very important to strengthen the back and help relieve pain. But due to the hectic lives that many people have, it can sometimes be difficult to find the time between work, sleep, and relaxing. In these cases, the following stretches are perfect because not only are they very effective, but they are so simple that they can even be done while watching TV!
The kneeling swimmer’s stretch
The first of the back stretches is one that is going to help build strength up. It should be done in a slow manner, while making sure that the motion is flowing and continuous. If you want to amp up the intensity of the exercise, you should do more reps or extend the length of time that you hold yourself in the rep. The pivotal aspect of this stretch is to go for full extension of both your arms and legs.
Start the stretch by getting down on the ground on your hands and knees. Use an exercise or yoga mat if you have one. Place your knees below your hips, and make sure your wrists are in line and right below your shoulders, as well. Your fingers should be in a forward-facing position.
The next step is to make sure you tighten up your ab muscles as this is going to make your spine more stabilized. Lift up your left arm and make it parallel to the floor below. The opposite leg, your right leg for this rep, should also be extended out so it is also parallel. Do your best to refrain from arching your back in any way. After holding this position for a few seconds, go back to start and repeat with the opposite arm and leg.
The front plank stretch
Another of the popular back stretches is the front plank stretch. This exercise is great to help build up core strength. This stretch is performed by lying on your stomach for starters. You want to have your elbows tucked in very closely to your sides and under your shoulders. Start to make your front thighs as tight as possible to lift them up off of the ground. Pull on your toes so that they go towards your shins. This will help to contract the ab muscles. Hold this position, with your torso off of the ground, for ten-seconds, and repeat.
The side plank stretch
The last of the back stretches is the side plank stretch. This does a great job of working your side core muscles. You start the exercise on your side. Rest yourself on the elbow and forearm that you are lying on. Then, push up with your elbow and forearm to elevate off of the ground. Have your legs extended out and stack your feet, one on top of the other. While you are elevated, make sure you contract your abs and push to get your hips as high off of the ground as possible. The goal is to make your body perfectly straight from your legs all the way up to your head. Hold the position for ten-seconds and repeat.
The Illinois Back Institute strives to educate everyone about their back pain and sciatica, because it is proven that the more people know about their problem the more likely they are to eliminate it!
Also, if you would like to learn more about how we can eliminate your back, neck, and sciatica pain, you can join us for our Back Pain and Sciatica Relief Webinar! Just click on the link below for information on the Webinar and how to register for it:
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