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Friday, 29 May 2015

Relieve Back Pain With These 7 Stretches In Just 7 Minutes!



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Relieve Back Pain With These 7 Stretches In Just 7 Minutes!



Does your low back feel stiff, achy, and about to spasm, or are you already there? Do these seven stretches; perform this sequence three times a day and once the pain is considerably less, you can reduce the sequence to once a day, and ultimately three to four times per week. 

When you're ready to start, lie down on the bed or floor (preferably on a carpet, rug or yoga mat). 

Pelvic Tilt Warmup

Lie on your back with your knees bent and feet flat on the floor. In this relaxed position, the small of your back will not be touching the floor.

Perform a pelvic tilt by tightening your abdominal muscles so that the small of your back presses against the floor. Hold for 5 seconds, and then relax. Repeat this move three times and gradually build to 10 repetitions.

Next, take a deep breath and on the exhale contract your abdominals, pulling your belly button towards your spine. Hold for 5 to 10 seconds. Repeat 10 times.

Now, you are ready to begin stretching.

7 STRETCHES IN 7 MINUTES FOR LOW BACK PAIN RELIEF

1. Hamstring Floor Stretch

Hamstring Floor Stretch

What it works?  Back of thighs (the hamstrings)

Hold for 30 seconds. Do this 2 times for each leg.

Helpful Tip: Contract your abdominals when bringing your legs up.

2. Knees to Chest Stretch

Knees to Chest Stretch

What it works?  Hips/ Glutes (aka Butt)/ Lower Back

Hold for 20 seconds. Repeat on other leg.

Helpful Tip: With your abdominals contracted, try to straighten your right leg. If you experience any discomfort in your back, leave your right leg bent.


3. Spinal Stretch

Spinal Stretch
What it works?  Lower Back/ Obliques

Hold for 20 seconds. Repeat on other knee.

Helpful Tip: Contract your abdominals before bringing your knees up and over.


4. Piriformis Stretch

Piriformis Stretch

What it works?  The Glutes

Hold for 30 seconds. Repeat with other leg.

Helpful Tip: Contract your abdominals before crossing your leg and resting your foot on the opposite knee.

5. Hip Flexors Stretch

Hip Flexors Stretch

What it works?  Hips/ Front of thighs (quadriceps)

Hold for 30 seconds. Switch sides and repeat stretch.

Helpful Tip: Remember to contract your abdominals, keep your shoulders down and back straight.


6.  Quadriceps Lying Down Stretch

Quadriceps Lying Down Stretch

What it works?  Front of thighs (quadriceps)

Hold for 30 seconds. Switch sides and repeat stretch.

Helpful Tip: Contract your abdominals before grasping the top of your foot and bringing it to your butt.



7A. Total Back Stretch

Total Back Stretch

7B. Then Try This…


What it works?  Entire back/ Shoulders/ Arms

Hold for 10 seconds.

SUCCESS!  Hopefully, you are now experiencing noticeable low back pain relief.

Sticking to a regular back stretching routine will hopefully keep your back stronger and less likely to become injured.




Source - healthy holistic living via whydontyoutrythis

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