10 Minute Stretching Routine

10-Minute Stretching Routine that Will Relieve Your Back Pain

Lower back pain is a common issue nowadays and it is experienced by sedentary people as well as by athletes. Most people will probably experience back pain at some point in their lives. Stretching your body might help you a lot if you know the right stretches to relieve your back pain. Here are some easy and essential stretches that can help you with this issue. To avoid any injury it is advisable that you do them after a workout when your muscles are warm.

1. The quadriceps lying down stretch

Lie down on your left side with your knees bent. Place your left hand below your head and hold your right leg on the ankle with your right hand. Start pulling the right leg to the back until you feel the stretch. Hold that position for 30 seconds and repeat with the other hand.

2. Knee to chest stretch

Lie on your back and keep your feet flat on the floor. Bring the right knee to the chest and push it towards your chest with your hands placed on the knee as much as you can. Keep the left foot flat on the floor and make sure your lower back is pressed on the floor. Hold that position for 20 seconds. Relax and lower the knee to the starting position and repeat with the other leg. This stretch is perfect for straightening and relaxing your glutes.

3. Spinal stretch

Lie down on your back and bend your left knee up and move it over to your right knee. Keep your arms flat on the ground and look to your left. Twist your body from side to side, each time holding the position for 20 second. Make sure you use a slow and fluid motion to avoid injuries. Keep your abdominal muscles contracted to support your back. This exercise twists the lower body in the opposite direction of the upper body, lengthening and flexing the spine.

4. The hamstring floor stretch

This is one of the easy and relaxing stretching exercises. Lie on the floor and pull one leg up and straighten it. Hold your leg with your hands behind your hamstring and try to push the knee as straight as you can. You should include applying pressure to lengthen the hamstring muscle for 30 to 45 seconds at a time. Repeat the stretch on the other leg.

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