10 Stretches For A Healthier, Pain-Free Spine

People who spend long periods of time sitting down every day should be aware of the harm they are doing to their back.

If you do not stretch your muscles properly, discomfort may turn into something worse. And that is why it is crucial to take a deep breath and schedule in some time for practicing some simple exercises. This will make you feel much better, guaranteed.

Implement the following exercises into your daily routine, and give your back the gift of improved strength and comfort.

1. Shoulder blade squeeze

Sit down or stand with your arms at your sides.

Put your palms out and keep this position throughout the exercise. Relax your shoulders and keep them down.

Then squeeze your shoulder blades against each other while keeping your shoulders hips, and ears aligned.

Hold for 6 seconds and relax.

2. Child stretch 

Source: Brightside

Start this one on all fours with your elbows, wrists, and shoulders stacked, and your palms stretched flat on the ground.

Afterward, slowly start pushing the lower part of your body close to your heels.

Put your head and chest down while extending your arms further – as far as you can.
Keep this pose for 20 – 30 seconds or more. Then slowly get back to your initial position.

3. Lower back rotational stretch

Lie down with you back against the floor with your knees bent and feet flat on the floor.

While keeping your shoulders on the ground, slowly roll both bent knees over to one side.

Remain in this position for about 10 seconds and return to the starting position.

Then roll the bent knees over to the opposite side, hold, and get back to the starting position.

4. Triceps stretch

Begin by lifting your left arm and hold it up straight. Then bend it and put your hand behind your head.

Put your right hand between your shoulder blades while stretching your neck. Lift your right elbow while holding it with your left hand.

Stay like this for about 10 seconds, then relax and switch sides.

5. Lateral bending stretch

Sit on the floor with your legs crossed.

Put your arms high in the air, then tilt right until you feel that you’re stretching the abdomen and ribs.

Comfortably bend your arms over your head while taking a deep breath. Now bring the arms back down.

6. Side bending

Side bending plays a vital role when it comes to activating and releasing the muscles responsible for all kinds of back issues.

To perform this exercise, sit on the floor and open your legs as much as possible. Then bring your arms up to your right foot and tilt your head up to try and touch your knee. Hold this position for a few seconds and return to sitting straight again.

7. Seated back twist

Take a seat on the ground and put your legs straight.

Bend your right knee and put your right foot on top of your left leg.

Put your right hand on the ground with your fingers pointing outward for balance.

Bend your left elbow and turn to the right while putting the back of your arm against your right knee. Inhale while sitting tall.

Twist while breathing out, pressing your arm into your leg, and looking over your right shoulder.

Stay in this position and take 5 deep breaths, then gradually return to the center. Switch sides and repeat.

8. Chest to knees stretch

Start by lying on your back with bent knees and feet flat on the ground.

Position your hands below the knees.

Gently bring both knees toward your chest while using your hands to softly squeeze your knees.

Roll your hips away from the floor so you can feel the stretch while you massage the lower part of your back. After 5 seconds go back to your starting position.

9. Cow-face pose

Source: Brightside

Sit down, and after taking a deep breath, place your left foot toward your right glute with your left knee pointing straight ahead.

Then bring your right leg over your left in order for your knees to line up as closely as possible and both point of them forward.

Both of your feet should be placed on either side, with your toes pointing behind you.

Then stretch your spine up as much as you can and release.

10. Seated lower back rotational stretch

This one will greatly help you in alleviating the pain, and you can even do it while sitting in your office chair.

Leave your feet flat on the ground while sitting.

Twist at the core to the right while keeping your hips square and your spine stretched tall.

Put your left hand on your right knee in order to balance the stretch while keeping your shoulders parallel.

Remain like this for about 10 seconds and switch sides.

We hope that these tips were helpful to you. Let us know your thoughts on the topic by joining the conversation in the comments and please share this article to help your friends and family deal with their back pain. 

Source: Brightside