A consistent of back muscle stretching and core strengthening exercises not only may help to minimize existing aches and pains, but more importantly, it may help prevent future aches or even worse, having your back 'go out. ' Anybody who's been down that road likely definitely want to venture down it again.
In this post I shall target a simple workout to stretch the back and start getting the muscles, ligaments and joints loosened up a bit. If you have specific back conditions review it with your chiropractor or physical therapist to make sure there are no precautions before trying these exercises.
When performing the stretches below, don't forget to stretch controlled and slowly, breathe deeply, and target your muscles relaxing and extending. The key to keep in mind is that a stretch should be painful but instead should feel 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 bit more stretch you might even rock slightly as if trying 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 lumbar spine into the floor for 5 seconds, then relax. Repeat 10 times. To be certain you do this the right way, have another person put their hand flat on the floor below your low back. When you press your low back 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, tightening your abs and your gluts and letting your head drop a little. Keep your arms straight and your weight evenly distributed between your upper and lower extremities. Hold for 5 seconds, and then sag your back slowly and carefully down towards the floor. Repeat 10 times.
Child's Pose
From the previous exercise, push back onto the knees then relax your rear on the heels as you stretch the arms straight out in front of you, forehead resting on the floor. If your head will not easily touch the floor, put a towel under your forehead. Breathe and relax the muscles of the back. Hold for 20 seconds.
Side Stretch
Now that you are a little warmed up in your muscles 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 other 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 are now receiving chiropractic services, physical therapy or other form of treatment for your back pain, at a minimum, you must still make it a point to do a session of back exercising of 15 to 30 minutes a day, two to three times each week.
In this post I shall target a simple workout to stretch the back and start getting the muscles, ligaments and joints loosened up a bit. If you have specific back conditions review it with your chiropractor or physical therapist to make sure there are no precautions before trying these exercises.
When performing the stretches below, don't forget to stretch controlled and slowly, breathe deeply, and target your muscles relaxing and extending. The key to keep in mind is that a stretch should be painful but instead should feel 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 bit more stretch you might even rock slightly as if trying 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 lumbar spine into the floor for 5 seconds, then relax. Repeat 10 times. To be certain you do this the right way, have another person put their hand flat on the floor below your low back. When you press your low back 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, tightening your abs and your gluts and letting your head drop a little. Keep your arms straight and your weight evenly distributed between your upper and lower extremities. Hold for 5 seconds, and then sag your back slowly and carefully down towards the floor. Repeat 10 times.
Child's Pose
From the previous exercise, push back onto the knees then relax your rear on the heels as you stretch the arms straight out in front of you, forehead resting on the floor. If your head will not easily touch the floor, put a towel under your forehead. Breathe and relax the muscles of the back. Hold for 20 seconds.
Side Stretch
Now that you are a little warmed up in your muscles 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 other 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 are now receiving chiropractic services, physical therapy or other form of treatment for your back pain, at a minimum, you must still make it a point to do a session of back exercising of 15 to 30 minutes a day, two to three times each week.
About the Author:
Daron Stegall is a chiropractor and owner of Health Coach Wellness & Vitality Centre in Downtown Phoenix AZ. Health Coach has been serving those living and working in and around Downtown Phoenix for the last 9 years with Chiropractic, Physical Therapy treatment, Massage and weightloss. Health Coach was the recipient of the 'Best of Downtown ' award in 2010 for exceptional service. Health Coach features the Body Type Weight Loss System. Additional information can be found at http://www.skinnystrategy.com .
To find out more about Health Coach or to contact Dr. Stegall, visit http://www.healthcoachaz.com.
To find out more about Health Coach or to contact Dr. Stegall, visit http://www.healthcoachaz.com.
