Tuesday, November 15, 2011

Stretches For Your Back

Cat Stretch

Here are three back stretches that you should do daily.  This may also help to relieve some back pain.  Are you having any back pain?  There are various causes of back pain.  To name a few: Sitting all day at a desk, Work Out Routine and Sleeping on Your Stomach.  If this is a chronic pain, pain lasting more than one month, you will want to seek medical attention.  I say one month because better safe than sorry.  Typically, chronic pain is defined having pain for longer than three months.  For some professionals to be considered chronic pain, the pain must persist for six months to a year.  In my opinion, the longer you wait the more damage that you may cause. 

Knees to Chest - Lie flat on the floor.  Bring your right knee to your chest.  Now, bring your left knee to your chest.  Hold both knees to your chest for 10 seconds.  Repeat this for a total of 10 reps.

Lumbar Rotation - Lie flat on the floor.  Stretch arms out along the floor so that you look like a t.  Bend your knees and place you feet on the floor.  Move your knees to your right while at the same time your upper body moves to the left.  Hold this for 10 seconds and repeat to the left side while the upper body moves to the right.  Hold for 10 seconds.  This is one complete rep.  Complete 3 reps.

Cat Stretch - On all fours.  Knees on the ground under your hips.  Hands on the ground under your shoulders.  Hold your abs tightly.  Think belly button touching your spine.  Inhale and tip the hip bones towards the ceiling while drawing the shoulders back and down away from your ears.  Look up and hold for 10 seconds. Exhale and tuck the chin while pulling your belly towards your spine. Round the back. Hold for 10 seconds.  Repeat this for a total of 5 reps. 

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