Do you need to stretch your back and what exercises to do so as not to harm

Does everyone need a back stretch?

Unless you spend most of your day sitting, with no back, neck or shoulder pain, and can easily bend over to tie a lace, there is little point in stretching.

If back stiffness becomes a familiar sensation, and in order to pick something off the floor, you have to bend your legs strongly, it makes sense to add a few exercises. Stretching will help:

1. Relieve tension from back muscles. If you spend a lot of time sitting, not using ergonomic furniture, or maintaining proper posture, your muscles will fatigue and clog. Stretching will help relax them and ease the soreness at the end of the day.
2. Develop and maintain flexibility. Stiff muscles canR. Gordon, S. Bloxham. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain / Healthcare (Basel) limit the range of motion of the trunk, pelvis and hips, so that it will be difficult for a person to reach a fallen object or get up from the floor without using his hands. Stretching makes muscles more elastic, relieves restraints, and makes it easier to do everyday tasks and exercise.
   instagram viewer
3. Prevent damage to the structures of the spine. Back flexion exercises canR. Gordon, S. Bloxham. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain / Healthcare (Basel) to reduce the pressure on the posterior part of the intervertebral discs and prevent the displacement of their liquid part - the nucleus pulposus. In the long term, this can protect against protrusion and disc herniation.

Stretching is often included in back pain rehabilitation programs and has been shown to work well.

For example, in the experimentY. Masharawi, N. Nadaf. The effect of non-weight bearing group-exercising on females with non-specific chronic low back pain: a randomized single blind controlled pilot study / Back and musculoskeletal rehabilitation involving women 45–65 years old, four weeks of stretching exercises significantly improved the range of flexion and extension of the spine in the lumbar spine and decreased backache by 58%.

For these purposes, work equally well 1. V. Gladwell, S. Head, M. Haggar, R. Beneke. Does a Program of Pilates Improve Chronic Non-Specific Low Back Pain? / Journal of Sport Rehabilitation
2. K. J. Sherman, D. C. Cherkin, R. D. Wellman. A Randomized Trial Comparing Yoga, Stretching, and a Self-care Book for Chronic Low Back Pain / Archives of internal medicine and exercises from pilates, and yoga asanas, and stretching. What's more, keeping your back flexible can be a good pain prevention measure, so stretching regularly can be beneficial.

Who shouldn't do back stretching

Do not perform it for back injuries and acute pain. If your muscles, ligaments or joints are damaged, stretching can only make it worse. So first go see an orthopedic surgeon and see if you can practice. Also, find out what exercises are worth doing for your problems.

What exercises to do to stretch the back

Here are some good exercises that are usedK. J. Sherman, D. C. Cherkin, R. D. Wellman. A Randomized Trial Comparing Yoga, Stretching, and a Self-care Book for Chronic Low Back Pain / Archives of internal medicine v stretching and yoga and provide good results in the fight against back pain.

Pulling the knees to the chest

This is the simplest pose and is often recommended.Back pain / National Health Service for low back pain to relieve symptoms.

Lie on your back, pull both knees to your chest and wrap your arms around them. Keep the back of your neck and lower back flat on the floor. If you are uncomfortable in this position, try spreading your legs a little to the sides and resting your hands on your knees.

Baby pose

In yoga, this pose is used to relax and unwind, so you can do it at the end of the day to relieve muscle tension.

Sit on your knees, connect your big toes, slightly push your hips to the sides. Lean forward so that your stomach fits between your legs, stretch your arms forward, lower your forehead to the mat and relax.

If you are uncomfortable staying in this position, try joining your knees, lying on your stomach, and extending your arms along your body. This variation is also used in yoga.

Cobra

Lie on your stomach, stretch your legs, place your hands under your shoulders. Lift your chest off the floor and direct it forward, strain your legs, stretch your head towards the ceiling.

Do not pull your shoulders up to your ears, keep them down and straight. Do not lift your head, look ahead. If there is discomfort in the lower back, move your palms slightly forward.

Warrior Pose I

Stand with your feet twice as wide as your shoulders, turn your torso and hips to the right, put your right foot toe forward, and leave your left foot at a 45 ° angle.

Bend the knee in front of the standing leg, tilt the pelvis back, as if trying to reach the navel with the pubic bone. Check that both pelvic bones and shoulders are facing straight ahead.

Stretch your arms over your head and bring your palms together. Stretch up to the ceiling. Direct your gaze to your hands. Repeat on both sides.

Standing tilt

Stand up straight with your feet together. Straighten the spine from the tailbone to the neck, and then, as you exhale, gently bend forward, keeping your back straight.

Bend your knees to release tension in the back of your thigh. Place your fingers or palms on the floor on either side of your feet. You can also cross your arms over your head with your palms on your shoulders next to your elbows.

Breathe deeply and evenly, with each exhalation strive to lengthen your back. If the muscles on the back of your thigh are not pulling, you can straighten your legs.

Twisting lying

Lie on your back with your arms out to your sides and palms down. Straighten and bring your legs together. Bend your right knee and place your foot next to the outside of your left thigh.

Place your left hand on your right knee and tilt it towards the floor, twisting the torso. It's okay if your knee doesn't rest on the floor, you don't need to press hard - work in your range.

Make sure that both shoulders remain pressed to the floor, turn your head to the right and look at the hand. Repeat the pose on the other side.

Elongated side angle

Place your feet twice as wide as your shoulders, turn your right foot 90 ° to the right, and your left - somewhere around 30–45 °.

As you exhale, bend your right leg at the knee at a right angle, leave the left leg straight. Tilt your torso to the right and place your right elbow on your thigh. Check that the shoulders are in the same plane and the spine remains straight.

Extend your left arm over your head so that it continues the line of your outstretched leg and body. Direct your gaze to the hand. Feel the side stretch. Breathe deeply and evenly.

If you are comfortable in this position, deepen the stretch by placing your right hand on a yoga block or on the floor next to the outside of your foot.

Deadbolt pose

Get on your knees and extend your left leg to the side. Straighten it at the knee, tense the thigh, turn the foot toe forward and press it to the floor. Make sure both knees are in line.

Place your left hand on your thigh and lift your right hand up over the side. Extend your spine from your tailbone to your neck and then bend over to the left. As you lower the body, slide your left hand along the leg, moving it further to the lower leg.

Keep your shoulders and hips in the same plane - do not bend forward or pull your pelvis back. Open your chest, look at the ceiling. Repeat the pose on both sides.

How often to stretch your back

It is best to exercise every day. You don't have to do everything at once - you can select several and alternate them through the workout.

Hold each position for 30 seconds. All poses will take about 10 minutes to complete. If you feel that you need to stretch a certain muscle group better, take a break and repeat 2-3 more times.