6 Simple Back Stretches to Alleviate Pain and Improve Posture

There are many different stretches that you can do for your back. Stretching your back can help you to alleviate pain and gain better posture. This article will discuss different back stretches and how they are preformed.

We’ll start with a simple seated lower back stretch. You will want to begin this stretch by sitting in a chair with a straight back.  Relax your shoulders and place your arms at your sides. Tuck your tummy in and bend straight down Reach your arms toward the floor and allow your head to rest on your knees. Hold the stretch as long as you are comfortable for up to 30 seconds. Then slowly roll back up into a seated position.

Another back stretch that you can perform is a spinal twist. Stay seated in your chair and rest your feet on a foot stool. Now cross your arms over your chest and turn to your right. Hold in that position as long as you are comfortable and then return back to the center. Take a couple of big deep breaths and then twist in the opposite direction.

The reach and stretch exercise is also great for you back. To perform this exercise you will need to stand with you feet apart (shoulder with is preferred). Next bend your knees slightly and bring your arms above your head. Clasp your hands together and stretch to one side while looking up at your hands. Hold the stretch for up to 30 seconds then release and relax. Repeat the exercise this time stretching to the opposite side.

One of the best stretches that you can do for your back is the elongated side stretch. This stretch is relatively simple to perform. Start by standing with your leg just slightly more than shoulder width apart. Do not lock your knees, but try to keep your legs straight. Begin by raising your left arm over your head. Allow your right arm to fall down to your right leg. Bend as far as you can and hold. Once you release the stretch do it again on the other side.

You can also do the crossed leg stretch to help stretch your back. This stretch is done in a laying position. Align your body and take a deep breath in. As you breathe out bring your right arm over your body and stretch toward your left side. Next bring your right knee over your body and hold it there for up to 30 seconds. Once you release the stretch realign your body and do it again on the opposite side.

Trunk rotations can also be great for stretching the back and improving posture. Start in a standing position with your feet shoulder width apart. Place your hands on your hips and rotate to your left as far as you can. Hold the stretch for 10-30 seconds and release. Now does the same thing once more, only this time rotate to the right.

Back stretches are a fantastic way to improve your posture and alleviate pain. It is important that you discuss any exercise program with your doctor. This is especially important if you are in poor health or if you have had a recent back surgery. Make sure your doctor is aware of what stretches you are performing so that he or she can help to insure you will not be injured.

Tag: back stretches

Category: Correct Posture