5 And Easy Back Stretches

A consistent regimin of back stretching and core strengthening exercises not only may help in reducing existing pain, but more significantly, it may help avoidance of future discomfort or perhaps worse, having your back ‘go out. ‘ Anyone who’s been down that road likely definitely want to venture down it again.

In this piece I shall focus on a straightforward workout to stretch the back and start to get the muscles, ligaments and joints loosened up a bit. If you have significant back problems, discuss it with your chiropractor or physical therapist to be certain there are no concerns before trying these exercises.

When performing the stretches below, do not forget to stretch slowly, breathe deeply, and target your muscles relaxing and lengthening. The key to understand is that a stretch should be painful but rather should feel really good.

Double Knee to Chest
Pull the knees into the chest with the hands behind or on the knees. Try to keep the sacrum (tailbone) on the floor to stretch the lumbar region. Hold the stretch for 15-30 seconds. To get a little more stretch you may even rock lightly as if making an attempt to build momentum to do a summersault.

Pelvic Tilt

Lie on your back with your knees bent, your feet flat to the floor, and arms at your sides. Press the base of your spine into the floor for 5 seconds, then relax. Repeat 10 times. To be certain you do this correctly, have somebody put their hand flat on the floor below your low back. When you press your backbone into the floor they should feel it pressing into their hand. Keep practicingyou’ll get it.

Cat and Camel

Begin on your hands and knees, with your neck parallel to the floor. Arch your back upward, squeezing your abs and your buttocks and letting your head drop a bit. Keep your arms straight and your weight uniformly distributed between your legs and arms. Hold for 5 seconds, and then sag your back slowly down towards the floor. Repeat 10 times.

Child’s Pose

From the previous exercise, push back onto the knees then sit back on the heels as you stretch the arms straight out in front of you, forehead resting on the floor. If your head will not effortlessly reach the floor, put a towel under your forehead. Take deep breaths and relax the muscles of the mid and low back. Hold for 20 seconds.

Side Stretch

Now that you are safely warmed, let’s finish from a standing position. While standing with feel should width apart, stretch one arm over your head while bending your body to the opposite side. Keep your other hand on your waist. Perform this stretch in a flowing motion, without jerking or twisting your body. Hold for 5 seconds. Repeat 10 times for each side.

Even if you’re now receiving chiropractic services, physical therapy care or other form of treatment for your back trouble, at a minimum, you must still try to do a session of back exercising of 15 to 30 minutes a day, two to three times every week.

Daron Stegall is a chiropractor and owner of Health Coach Wellness & Vitality Centre in Central Phoenix AZ. Health Coach has been serving those living and working in and around Downtown Phoenix for the last 9 years with Chiropractic, Physical Therapist services, Massage and weight loss services.

Health Coach was the receiver of the ‘Best of Downtown ‘ award in 2010 for notable service.

Health Coach features the Body Type Weight Reduction System. Additional info can be discovered at http://www.skinnystrategy.com .

To discover more about Health Coach or to contact Dr. Stegall, visit http://www.healthcoachaz.com.