This series with 10 stretching exercises for back pain help relieve pain and increase range of motion, providing pain relief and muscle relaxation.
They can be carried out in the morning, immediately upon waking, at work or whenever there is a need. To improve the effect of stretching what you can do is to take a hot bath before because this helps relax the muscles, increasing the effectiveness of the exercises.
How to stretch correctly
The exercises of muscle stretching should be done before and after physical activity and also serve as a form of treatment, when indicated by the physical therapist, because they improve the muscle flexibility, prevent and treat muscle and joint pain.
While stretching it is normal to feel the muscle stretching, but it is important not to push too hard so as not to disrupt the column. You should maintain each position for 20-30 seconds, repeat the movement 3 times, or hold each position for 1 minute, followed.
If you feel any pain or tingling sensation, consult a physical therapist, so that he enter a treatment more appropriate.
1. Bending the body to the front
With your legs together bend your body forward as shown in the image, keeping the knees straight.
2. Stretch leg
Sit on the floor and bend one leg, until you put the foot close to the private parts, and the other leg being stretched. Bend the body forward, trying to support the hand in the foot, as shown in the image, keeping the knee stretched. If you cannot reach your foot, reach up to the middle of the leg or ankle. Then do with the other leg.
3. Get to the ground
This is similar to the first exercise, but it can be done with more intensity. Must strive for you try to lean the hands on the floor, without bending your knees.
4. Stretch the neck
Tilt your head to the side and keep one hand holding the head, forcing the stretch. The other hand can be supported on the shoulder, or curved along the body.
5. Tilt the head back
Keep the shoulders aligned and look up, tilting the head back. You can place a hand on the nape of the neck for greater comfort, or not.
6. Tilt the head down
With two hands superimposed on the posterior region of the head, should tilt the head forward, feeling stretch the back.
7. Sit back on your heels
Get on your knees on the floor, and then touching the buttocks on the heels, and bringing the trunk floor, keeping the hands stretched to the front, as shown in the image.
8. Touching hands in the back
Sit with legs bent, in the position of the butterfly, and with an upright back, to try to approach the palms of the hands, as shown in the image.
9. Twist the back
Sit on the floor, support the hand close to the butt, and lean the trunk backwards. To help keep this position, you can fold one of the legs and use it as a support for the arm, as shown in the image. Then repeat for the other side.
10. The pyramid with the hand on the floor
With legs apart, open your arms horizontally, and tilting the body forward. Support one hand on the floor, in the center, and turns his body to the side, keeping the other leg stretched high.