BACK STRETCHING

Muscular strains are among our most common physical problems. Four out of five Individuals will experience back pain, most commonly due to muscular strain, at some point in their lives.

In fact, back strains are second only to headache as a disorder characterized by pain.

Regular stretching exercises can help prevent all types of muscular strains. In fact, weak muscles and improper posture are the causes of most episodes of muscular strains.

The following exercises can help you prevent muscle strains in the future, or help you recover from existing ones. However, you should not perform these exercises while you are experiencing severe pain.

Check with your doctor before beginning any of these exercises.

DOUBLE KNEE-TO-CHEST STRETCH

1. Lie down on back.

2. Pull both knees in to chest until you feel a comfortable stretch in lower back.

3. Keep the back relaxed Hold for 45 to 60 seconds.

4. Release. Repeat 2 times.

5. Do once per day.

TRUNK FLEXION STRETCH

1. On hands and knees, tuck in chin and arch back.

2. Slowly sit back on heels, letting shoulders drop toward the floor

3. Keep the back relaxed.

4. Hold for 45 to 60 seconds.

5. Release. Repeat 2 times.

6. Do once per day.

LOWER TRUNK ROTATION STRETCH

1. Lie down on back.

2. Pull both knees toward your chest and hold at 90 degrees.

3. Lower your knees to the left side until it reaches the floor.

4. Keep the back relaxed.

5. Hold for 45 to 60 seconds.

6. Release. Repeat 2 times on each side.

7. Do once per day.

MID-BACK ROTATION STRETCH

1. Lie on stomach. Lift body so that only hands and feet touch floor.

2. Reach to each side as far as possible, keeping chest as low to floor as possible.

3. Hold for 45 to 60 seconds and release.

4. Repeat 2 times on each side.

5. Do once per day.

BACK STRETCHES

It is important to include lower back stretches in your workout routine.

Because we tend to have sedentary lives and sit for prolonged periods, the lower back tends to get really stiff.

When the lower back is stiff, it doesn't move properly and extra pressure is placed on the structures of the spine.

In addition, a stiff lower back will make it more difficult to perform challenging abs exercises, like leg raises and sit ups. And, if your lower back is stiff, you will get less range of motion during all abs exercises.

Lack of flexibility in the lower spine is one factor that can make abs exercises less effective. Here are some flexibility exercises for the lower back.

COBRA STRETCH

Starting Position : Lie on your stomach.

Form : Gently lift your body off the ground with your hands and extend your body backwards. Hold for 20-30 seconds and then return to the starting position.

Personal Trainer Tips : Move in a slow and controlled manner. Only move as far as you feel comfortable.

CHILD'S POSE ( PRAYER STRETCH )

Starting Position / Form : Sit back on your heels and allow your arms to move over your head.

Personal Trainer Tips : This is a popular yoga pose, and it is great to help stretch the lower back after a tough abs workout or core workout.

DOUBLE KNEES TO THE SIDE

Starting Position / Form : Lie on your back with your feet bent. While keeping your feet on the floor, slowly lower your knees to the side. Hold for 20-30 seconds and then slowly move your knees to the other side.

Personal Trainer Tips : Use your arms to stabilize your body. You should feel a good stretch through the lower back.

SINGLE LEG TO THE SIDE

Starting Position / Form : Lie face up with your arms outstretched to the side. Lift your left leg as high as it will go, and then slowly lower it to the floor.

Personal Trainer Tips : Move as far as you can go comfortably. It is okay to move your leg until it touches your hand.

OTHER BACK STRETCHES