Back stretches are key to everyday life for different reasons. On the one hand, there is the pleasant sensation of relaxation that they generate and, on the other, all the benefits that they possess; some even seem minor, but they become key to carry out the different activities of daily life.
It is no coincidence that back stretching is such a positive experience for thousands of people. In fact, how many times have you seen adolescents, young people and adults of all ages practicing them? Next, we show you the 8 most beneficial and recommended stretches:
Back stretch with knees to chest
Stretching the back correctly using this exercise or technique requires all of the following:
• Lie on your back with your knees bent and feet flat on the floor.
• Place your hands on the back of the thighs or below the knees and bring the legs up towards the chest.
• Pull the legs until you feel a gentle stretch.
• Hold the position for 15 seconds.
• Go back to the starting position.
• Repeat this approximately 10 times, although it may be less or more depending on how used you are to said exercise.
It should be noted that there is no specific reason to perform this spine or back stretch, but it has been proven to be very effective.
Supine Twist Back Stretch
This is one of the most effective stretching exercises for back pain , so it is highly recommended, but as long as you do it the right way. This last movement requires following these steps:
• Lie on your back with your knees bent and feet flat on the floor.
• Turn your hips to the left, lowering your legs toward the floor until you feel a gentle stretch; always do this with your back on the ground.
• Go back to the starting position.
• Rotate your hips to the right, lowering your legs toward the floor until you feel a gentle stretch.
• Hold the position for 15 seconds and repeat it approximately 10 times.
Prone Bridge Back Stretch
His name says it all. Specifically, look at the prone bridge in the images or videos on how it is carried out to understand what it is about. The steps to follow are those:
• Lie face down.
• Lean on your elbows and always with your back stretched.
• Begin to straighten your elbows and increasingly lengthen your back.
• Straighten your elbows further until you feel a feeling of greater stretch.
• Return to the starting position to finish relaxing and, of course, show all the benefits.
Finally, it is advisable to perform this type of back stretching for 15 seconds per series or occasion.
In supine abdominal retraction
The simple fact of seeing an image or video will make you remember an abdominal exercise whose initial position is very similar. Stretching your back through this exercise forces you to follow five steps:
• Lie on your back with your knees bent and feet flat on the floor.
• Push your lower back down into the floor by squeezing your lower abdominal muscles.
• Hold the position for 10 seconds, a time considered adequate to perceive the sensation of relaxation and the benefits.
• Go back to the starting position.
• Do it about 10 times.
In supine buttock raise
For the Supine Glute Raise Back Stretch, you need to do all of the following:
• Lie on your back with your knees bent and feet flat on the floor.
• Press down with your feet as you slowly lift your buttocks off the floor. In this way, in addition, you will not only work your back, but also its surroundings
• Hold the position for 10 seconds.
• Go back to how you were at the beginning.
This is one of the most recommended back stretching modes also for post-exercise or sports activity.
Cat-cow
This back stretching exercise may be a bit more complex at first. However, over the course of days or by the same practice, you will get used to it quickly.
• Kneel on the floor in a position on all fours, with your hands and knees fully supported.
• Curve your back up like an angry cat.
• Hold the position for only 5 seconds.
• Return to starting position.
• Sinks or tries to tilt your stomach towards the ground by pulling your back in.
• Stay like this for another 5 seconds.
• Return to the starting position again.
In sitting position with forward bend
To perform the Seated Forward Bend Stretch, follow these six steps:
• Sit in a chair with your feet flat on the floor.
• Bend your neck and upper and lower back forward until your chest is over your thighs and you can touch the floor with your hands.
• Stay in that position for about 10 seconds.
• Go to the starting position.
• Repeat 9 more times.
It is true that the steps and actions can vary depending on what is more comfortable for you. The important thing, after all, is that you can show a positive before and after over the weeks.
Side stretch
The name of the movement indicates how you should initially position yourself to start and then perform each of the steps of this back stretch.
• Stand up straight with your arms at your sides and feet shoulder-width apart.
• Lean your trunk to the left side as you slide your left hand down your thigh and stretch your right arm over your head.
• Stay in the position for 10 seconds.
• Return to starting position.
• Lean your trunk to the right as you slide your right hand down your thigh and stretch your left arm over your head.
• Hold the position for 10 seconds.
• Repeat this sequence a total of 9 times.
Again, these back stretches are very suitable and beneficial to the body as a whole. They will be able to help you forget about back pain, and the relaxation and feeling of relaxation will not only be important for the back, but you will also feel its benefits in the rest of the areas.
Finally, exercises to stretch the back are also necessary for the muscles and even ligaments. And its positive effects are perceived in all kinds of sports activities.
