7 stretches in 7 minutes for a full release of back pain

One of the consequences of excessive sitting, but also too much activity is back pain. About 31 million Americans have problems with back pain. This is a common nuisance and it requires care and diligence to be eliminated.

stretches

Whether you have numbness, pain, or cramps, following stretching exercises will help you keep your back fit and strong.

  1. Stretching the back leg muscles

hamstringfloorstretch2 (1)

Hold for 30 seconds on each leg.

  1. Stretching knee to chest

Single_knee_to_chest_stretch-300x146

 

This helps in strengthening the muscles of the buttocks. Hold for 20 seconds each leg and repeat twice.

  1. Stretching the spine

spinalstretch

 

Hold 20 seconds and repeat with the other knee. You can do this as many times as you want, but do not overdo it.

  1. Stretching the piriformis

piriformisstretch21

Hold 30 seconds and repeat with the other leg

  1. Stretching the hip

hipflexorstretch

Hold 30 seconds and repeat with the other leg.

  1. Stretching the quadriceps

quadslyingdownstretch-300x111

Hold for 30 seconds on each side and repeat the exercise twice.

  1. Full stretch of the back.

totalbackstretch11

Hold for 30 seconds and then try this:

Hold for 10 seconds on each side.

With some luck, your will again start to feel great!

 

Add a Comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.