After working all day and feeling stiffness in your back, you might want to stretch but can’t think of what to do. Today, we’ve got some simple back-stretching exercises to help relieve tightness and discomfort.
SPIRAL LINE STRETCHING
- Lie on your back with the arms extended in a ‘T’ formation
- Lift one knee up so it aligns with the hip joint
- Using the arm on the opposing side, draw the knee towards the floor
- Maintain contact with the shoulders and the ground
- Take the head to the opposite direction of the knee
- Sustain this stretch as per your Physiotherapist guidelines
- Hold 20 sec 3 times, at least 3 times a week a day
Upper back stretch
- Starting position: standing both hand behind neck elbow point forward
- Put your elbow at the wall keep it steady
- Slowly slide your body down and slowly look up at the same time
- Your should feel most stretch at the upper back spine
- Hold 20 sec 3 times, at least 3 times a week a day
Cobra Pose
- Lying on their stomach, with hands face down beside the shoulders
- a person should gently lift their chest so that the top of their head points toward the ceiling.
- Hold 20 sec 3 times, at least 3 times a week a day
Child’s Pose
- Sitting on the heels with knees hip-width apart
- a person should lean forward to place their head on the floor, stretching arms out in front of the head.
- Hold 20 sec 3 times, at least 3 times a week a day
Both knee to chest
- Starting position: Lie on your back with your knees bent and your feet flat on the floor
- Lie on your back with your knees bent and feet flat on the floor. You can put a pillow under your head and neck.
- Gently pull both knees up toward your chest. You can hold your knees with your hands, or you can hold behind your thighs or at the fronts of your shins.
- Hold the stretch for 15–30 seconds.
- Relax and lower your knees back to the starting position.
- Repeat 2–4 times.
psoas half kneeling stretch
- Start down on one knee in a half kneeling position with the front knee over the ankle and the down knee directly under your hip.
- Contract the glute of the down knee and core to stabilize the hips.
- Gently slide the body forward while keeping the glute engaged.
- Hold this stretch for 15-20 seconds.
- Repeat 2-4 times on each side. everyday.
