For those of us that suffer from back pain it is a constant battle to find the time in our busy schedules to do the proper back stretching exercises that are vital to keep the muscles stretched, not only as we begin our day but also at times when we can feel that sharp pain in our back that is telling us to do a few simple back exercises or possibly face the consequence of further injury.
Stretches that help to loosen the back muscles do not always need to be performed while in full exercise gear or with the aid of gym quality exercise equipment. Easy stretching techniques that can be performed in just 5 minutes or less can be the answer that you need to get through the day. These simple exercises I have learned from going through two bouts of herniated disc problems myself while at physical therapy. I was amazed at how in only a few minutes time I was able to feel much better and hope they help you out too.
#1 Stand with Hands on Hips
You should perform this lower back stretch once an hour. Those of us that sit for extended periods can benefit in about one minutes time. Start by standing up with your feet about shoulder width apart for balance. Place both hands just above your hips and slowly bend backwards while still keeping your balance. Hold this position for about 10 seconds and return to the starting position. Repeat 3 times.
#2 Stable Chair Stretch
I personally love this stretch as it gives me a very stable and comfortable position in which to exercise. Find a chair that does not have any type of wheels, casters, or anything that could make the chair move away from you as it will be the stable point in which you are placing some of your weight for balance. The chair must also have a high back for grasping purposes. With the back of the chair facing you standing about 2 feet away from the chair and feet shoulder width apart, slowly lean towards the chair and grasp the top of the back. Now slowly arch your back as far as you comfortably can and hold for 10 seconds returning to the starting position. Then while still holding onto the chair, slowly dip your right shoulder blade towards the floor. You should be feeling a mid back stretch on the side you are dipping. Hold for 10 seconds and return. Repeat the same action with your opposite shoulder blade. Repeat this entire process 2-3 times. Continue reading ‘3 Simple Back Exercises in Less Than 5 Minutes’ »