We have your back! 🙂
Flexibility is a must, particularly for the spine. It is harder to go through the day as you get older without whining (or hearing someone else whine) about a sore back. Eight out of ten people report having back discomfort at some time in their life, according to research. The answer? constructing a flexible and powerful back. A fantastic first step is to work on your upper, middle, and lower back in the gym with strengthening exercises like deadlifts and hyperextensions. You run the danger of increased discomfort and possibly injury if you don’t incorporate some back stretches into your exercise regimen.
Whether you have a tight back, poor posture, lower back discomfort, or aching back muscles, these 5 simple exercises can increase your back’s flexibility and provide you with a lot of long-term relief.
5 simple exercises to help a tight back become more flexible
Cat cow pose
The renowned cat-cow yoga stance is the simplest and most effective warm-up exercise for back flexibility since it helps to relax your spine and gives you more movement. Simply go down on all fours, place your hands under your shoulders, and cross your legs over your hips to do it almost anyplace. After that, gradually transition between the two postures by arching and arching your back.
With all due respect, this one is child’s play. Although it seems to be a passive stretch, it actively lengthens your spine and is the best exercise for reducing lower back pain. Begin on the floor on all fours. Lower your hips till you’re sitting on your heels as you advance with your hands. For at least 30 seconds, maintain this posture.
Sitting spinal twist exercise
You’ll enjoy this delicious stretch if you’re a chain-smoking addict. Additionally to improving spinal mobility, it works your abs, neck, and shoulders well. Stretch your legs out in front of you as you sit down on the ground. With your right knee perpendicular to the ground, cross your right leg over your left. Put your right hand behind you for support and your left hand on the ground near your right hip as you rotate to the right.
This yoga stretch includes bending your spine backwards, which makes it good for both flexibility and strength development. Take it slow and just stretch as far as is comfortable if this is your first time or if you have back discomfort. Lay on your stomach on the ground to perform it. Start elevating your head and upper torso off the floor by extending your arms while keeping your hands close to your chest on the ground. Keep in mind to maintain a good, long spine.
Happy baby pose
This stretch gently realigns your spine and allows gravity to work its magic on your stiff back and tight hips. To begin, lie on your back with your legs bent towards your armpits. Try to push your knees towards the floor by grabbing the outside of your contracted feet with both hands. For 30 seconds, maintain this posture.