Ease your stiff back

Back ache? Now that’s some excruciating pain indeed. Why not try and ease it out with some stretching exercises. It is really an agony to get out of the bed with a stiff back. And the thought of exercising with an aching back can be even more troublesome. But the more you avoid stretching the more it becomes stiff.

Train it to be flexible by doing these stretches. Just pick a couple of your favourites and do them regularly. WTN wishes you a happy stretching time

Cobra stretch: Stretching out just like a Cobra standing on its tail is an excellent way to get a free back. Just lie on your back and place your hands firmly beside the chest. Now, lift yourself up till your hands are straight. Hold and then gradually come back to the normal position.

Simple stretch: Place your feet together and hands straight above your head. Now go up on the toes and stretch yourself as much as possible. You must try stretching sideways and swing your body (upper half) move in semi-circular motions

Knee-chest stretch: Just lie back on the mat and relax. Now slowly pull your knees in an up to the chest and gradually bring your head in between the knees hold for 10 counts and bring back just your head. In the second step, take your arms around your legs and tighten your arms. Hold for 30 counts and release and come back to the first position. You may also try doing one leg at a time. Repeat each stretch 3-5 times

Hyperextension stretch: Do it with the help of a fitness ball. Place this huge ball in a position that it will not move when you bend over it. Take your hand behind your back and gradually bend over the ball till you lay on your stomach and feel the full stretch in your lower back. Count 10 and come back to the normal position.

Leg raise: Lie down on the back. Legs must be straight. Now lift them just about six inches above the floor and hold till you count 10 and come back to the normal position. Repeat 7 times initially and increase to 15.

Glute stretch: Gluteus muscles are the hips and buttocks muscles. They support the lower back muscles. Straighten out your legs. Now bend a knee (say right knee) and place its heel as close to the other legs (left legs) sit-bone. Now take your right arm behind you (below and not from above the shoulder) and place the palm or the fingers on the floor. Hold for 20 counts and slowly come back to the first position.

Lower back stretches: Lower back stretches also put Gluteus Maximus muscles to work. Lie back on the floor and spread out your arms. Gently curl your right leg and from the hip try placing it across the body on to the other side. Wait for 20 counts and gradually come back to the initial position. Make sure, the shoulders stick to the floor.

Bridging: Lie flat on the back and simply bend your knees with your heels touching the buttocks. Gently lift your hips and try to make a straight line. Count till 8 and come back to first position. Repeat six times and then gradually increase the number. Avoid arching the lower back as the hips move upward. Also, avoid overarching by tightening your abdominal muscles prior and throughout the lift.

Hip stretches: Place your feet apart to align with the shoulder width. Now, take half-step back with the right foot, bend the left knee and shift weight back to the right hip. While keeping the right leg straight, bend forward more and reach down the right leg until a stretch in the outer hip is felt.

Hamstring stretch: Lie back on the mat and bring the right knee close to the chest. Place a strap or a long cloth around the ball of the foot and pull it toward the ceiling. Now gently pull it down, but make sure the knees do not bend. Now, repeat with the left leg. If you desire, you can do both the legs at the same time.

Cat position: Get on your fours and slowly arch your back upwards or towards the ceiling. Count 10 and relax. Repeat this 5-7 times.

Avoid
Though stretching easy your back muscles, they can also harm you. So, while doing the stretches ensure to avoid
1. Toe touching
2. Sit-ups
3. Leg lifts

–windowtonews