3 stretches that can ease your Low back pain.

 Lower back pain is extremely common which causes from long periods of sitting especially with poor posture that exacerbates disc pressure, muscle stiffness, and other back-related pain.

Gentle back stretches for strength and mobility are absolutely important. Sometimes it’s stiffness, tightness or misalignment in nearby joints or muscle groups contributing to back discomfort.

 For Example sitting for long periods of time or driving for hours, working for long hours on desk, studying in one position for long period all this factors can tighten and shorten the hip flexors and make them less movable.

You can do each of the below exercise at home, even in the middle of a crazy work day or in your break hours.

Make sure that your muscles are warm before performing any exercise or any stretching.

1. Hip 90/90 Stretch: Sit comfortable on the floor or on exercise mat. Check your posture and make sure that your back is neutral and your shoulders aren't hunched forward.

 Roll your shoulders back and Put your legs at 90-degree angles as shown in below given image. Be careful not to round the spine. Hold when you feel a good stretch in the right glute and hold there for one to two minutes while breathing slowly. Gently rotate your torso to the one side to stretch the back leg as tolerated and breathe slowly.


 

 

2. Adductor Rocks: Place a pillow on the ground for your knee. Put your knee on it and place your hands on the ground.

The foot on your bent knee side must be within of your knee so that your hip is externally rotated.

The other straight leg should be extended out to the side by keeping that foot flat on the ground.

Get your lower back flat, into neutral. You are now in a position to start

From this position, push your butt backward toward your heels and

It is important while you’re performing this stretch, keep your back flat.

The finishing position should look the same to the starting position, except you are deeper into hip flexion.

The low back should have the same curvature and Note that the chest does not drop down toward the ground. That is a common mistake beginners make while performing this stretch.



 

3. Active Hamstring Stretch:

Start this stretch by first lying down in supine position with your back flat and legs extended fully and breathe slowly. Raise your left leg by keeping the knee slightly bent and later straighten your bent leg until you feel stretch in your hamstring that is back of your thigh. Hold for 10 seconds and slowly extended as comfortable till 30 seconds.




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