The following stretches are helpful to increase mobility and provide relief for upper and low back pain. Incorporating a stretching routine can be challenging however starting and ending (morning and evening) your day with this set of stretches can provide benefits throughout the day and aid in relaxation for sleep. Some alternatives may need to be made by individuals with hip or knee injuries such as adding a pillow for support or cushioning.
1. Child's Pose (Balasana) - Starting with child's pose helps to relieve stress while stretching the spine, hips, thighs and ankles. A gentle warm up helps to ease your body into a stretching routine. A great overall position that can be quite relaxing and can also be used in cool downs. Hold for 3 seconds to 3 minutes. Remember to breathe while stretching.
2. Sphynx Pose - Sphynx pose helps to unround the shoulders, and release tension on the upper back. This can be easily adapted for various flexibility levels. For those with wrist issues, extend up using forearms for support instead of hands & wrists. Hold for 30 seconds to 1 minute and repeat 2-3 times.
3. Hip Stretch - This helps to stretch and open up the hips as well as stretching the hip flexors, abdominals and quadriceps. Highly recommended for those that sit majority of the day. Hold for 1-2 minutes and repeat with other side. This is not recommended for some individuals with hip issues.
4. Low Lunge Pose (Anjaneyasana) - This stretch helps relieve sciatica, stretches hip flexors such as psoas major which extends from the vertebrae in the low back to the femur and is great for those that sit majority of the day. Placing a towel or small pillow under your knee can help those with knee pain. Hold for 1-2 minutes and repeat with other side.
5. Cat/Cow (Marjaryasana/Bitilasana) - These poses stretch the shoulders, chest, abdominal, neck and spine. In addition to stretching those areas, they also aid in movement of the spine, improving range of motion and spine joint health. Hold each pose for 30 seconds then switch back and forth between the two for 3-7 times. If you have knee injuries, alternations can be made to perform this while standing/bending over or by placing a pillow under the knees.
6. Bridge Pose (Setu Bandhasana) - The bridge pose aids in strengthening the thighs (quadriceps) and buttocks (gluteus maximus & medius) which is key for balance and pelvic stability. It also stretches the muscles of the back such as the multifidus, latissimus dorsi and erector spinae. This may not be a good stretch if you have shoulder issues/injuries. Hold for 30 seconds to 1 minute, and repeat 3-5 times.
7. Bridge Pose Alternative - This is a great alternative to the bridge pose or a stepping stone on getting to being able to perform the bridge pose. This stretch helps with opening up the chest including stretching the muscles of the chest such as pectoralis minor & major which can be responsible for shoulder rounding. This pose has reduced stretching of hip flexors but can provide relief for those sitting during the day. Hold for 30 seconds to 1 minute, and repeat 3-5 times.
8. Reclining Twist - This stretch helps to release spinal tension, tone abdominal muscles and loosens hips. This is a great stretch to end with as laying on the ground can be very relaxing. Unlike the example above, laying with arms out to each side is recommended. Repeat with each side and hold 30 seconds to 3 minutes. This may not be a good stretch if you have shoulder issues/injuries.
Start stretching and enjoy the benefits!
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