Eliminate the Pain with these Back Stretches!

 Whether you’re filling in spreadsheets or laying bricks, our back muscles and their health are paying the price. Poor posture and heavy loads places unnecessary pressure on our backs, tightening and weakening its muscles. In this article, we will explore an effective selection of Stretches to make your back more flexible, alleviating any discomfort and improving your upper body mobility.

Cat-Cow Stretch

A classic yoga stretch, the cat-cow gently stretches and mobilises the spine. Begin on all fours with your wrists under your shoulders and your knees under your hips. As you inhale, arch your back and lift your tailbone, allowing your belly to drop towards the floor. This is the cow pose. On the exhale, round your spine upwards, tucking your chin into your chest and engaging your abdominal muscles. This is the cat pose. Repeat this gentle sequence and sync your breath with the movement.

Child's Pose

The child’s pose is a restful stretch that targets the lower back, hips and thighs - all victims of sedentary positioning. Start by kneeling on the floor, big toes touching, and knees spread apart. Sit back onto your heels, then fold forward, extending your arms in front of you. Feel the gentle stretch along your spine as you relax into the pose. Breathe deeply and hold the stretch for a few breaths, allowing your back to release tension, becoming more supple.

Sphinx Pose

The sphinx pose tones your glutes, which will subsequently support the spine and pelvis by reducing the pressure they endure. Place your forearms on the ground, elbows aligned under your shoulders. Gently lift your upper body off the floor, keeping your hips and legs relaxed. You should feel a comfortable stretch along the front of your torso and spine. Hold the pose for roughly two minutes, allowing your back to become more flexible.

Thread the Needle

To stretch your shoulders and upper back muscles, threading the needle will be a great exercise for you! Start in a tabletop position and slide your right arm under your left arm, reaching as far as you comfortably can. Allow your right shoulder and temple to rest on the floor. Feel the stretch along the right side of your back. Hold for several deep breaths before switching sides.

Seated Forward Fold

Seated forward fold is an excellent way to stretch and relax the entire length of your spine. Sit on the floor with your legs extended in front of you. As you inhale, reach your arms overhead. On the exhale, hinge at your hips and fold forward over your legs, reaching for your feet or ankles. Let your head hang heavy and focus on lengthening your spine.

Conclusion

For improved comfort, posture and confidence, aim to incorporate a mixture of the aforementioned exercises into your fitness regime - whether it’s at the crack of dawn or before strenuous activity. These Stretches to make your back more flexible should be performed consistently to see significant improvement in mobility. To perform some of these exercises, follow our 3D muscle-body animations at physiofrog.io now!

However, sensibly perform these exercises and be mindful of your body and its limitations. If you have any existing medical conditions, it’s advisable to consult with a healthcare professional before beginning any new regime.