5 Back Stretching Exercises to Eliminate Lower Back Pain, Rounded Shoulders and Hunchback, and Build a Straight Posture
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Everyone wants a strong back. If the back muscles are too weak, strength will be lost, and the body will appear with a protruding chest and hunchback. Over time, you are prone to back pain.
Because of lower back pain, we are often restricted when doing many exercises. Do you always feel stiff and sore all over your body after sitting for a long time? This is because the back muscles have been lacking long-term exercise.
Today, I'm introducing 5 back stretching exercises that you can do at home, without any equipment, and you can complete them with your hands alone.
This set of back stretching exercises can help you strengthen your lower back, reinforce your back muscles, shape a straight posture, get rid of hunchback and pain, and prevent sports injuries.
First exercise, Frog Bridge
Our lower back needs to become strong, and we also need to rely on our glutes. The Frog Bridge exercise, first, we need to lie on the ground, then spread our feet, and merge the soles of our feet by opening our feet, to start our gluteus medius muscle.
This action makes our entire hip muscles generate more rotation. We should try to keep all muscles tense, which will have a certain impact on the degree of stretching of the muscle groups in the body, including the stretching of the lower back and our glutes themselves.
When we lift with this posture, the key is to lift our hips as much as possible. Each action lasts 5s, and 10 reps.
Second exercise, Single Leg Hip Bridge
Single leg hip bridge is different from hip bridge training, this action adds some changes, we need to use our elbows to prop up our bodies, making our lower back muscles contract, and the glutes also contract.
The most important step is that we need to extend one leg and, when switching feet, we should not let the pelvis move. Each side does 10 reps, and each lasts 5s.
Third exercise, Swan Dive
After completing the single leg hip bridge action, we need to turn over and lie flat on the ground, this action is similar to Superman's flying.
We need to extend our legs backward, and extend our arms forward, our feet and hands should stretch to our maximum effort. This action makes our back muscles stretch, which can relieve back pain. The action lasts 5 seconds, and 5-6 sets.
Fourth exercise, Cat-Cow Pose
This action requires your limbs to support the ground, then slowly arch your waist and lower your head. When you reach the peak, pause for 5 seconds, then slowly return to the original position, and then press your hips down to stretch your back muscles, holding for 5 seconds. The total of 2 steps, repeat 6-8 times.
Last exercise is Baby Pose
This action requires you to kneel on a yoga mat, with your hips sitting on top of your legs, then put your palms on the yoga mat, extend your arms forward, let your upper body coincide with your thighs, the arms coincide with the yoga mat, hold for 5s, then return to the original position, repeat 5-6 times.
These stretching exercises can effectively exercise your lower back, strengthen your back muscles, relieve upper body pain, and are especially effective for people who sit for a long time. We must pay attention to the training of our lower back regularly. Just 10 minutes a day can make your body feel relaxed.
