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Stretches For A Healthy Back

Stretching our lower and upper back, as well as hips can help relieve tension, improve flexibility, and promote an overall healthy back. Here are some stretches you can try for a healthy back.

Lower Back Stretches:

  1. Child’s Pose: Kneel on the floor, then sit back on your heels and stretch your arms out in front of you. Lower your chest towards the floor and feel the stretch in your lower back.
  2. Cat-Cow Stretch: Start on your hands and knees. Inhale as you arch your back, dropping your belly towards the floor (Cow Pose). Exhale as you round your back, tucking your chin to your chest (Cat Pose).
  3. Knee-to-Chest Stretch: Lie on your back, bring one knee to your chest while keeping the other leg extended. Hold the knee with your hands and gently pull it towards your chest.
  4. Bird-Dog Stretch: Start on your hands and knees. Start with raising and extending your right arm, then extend your left leg. Hold for a few seconds, then switch sides.


Upper Back Stretches:

  1. Thread the Needle: Begin on your hands and knees. Reach one arm under your opposite arm, lowering your shoulder and cheek to the floor. This stretches the muscles between your shoulder blades. Hold for a few seconds, then switch sides.
  2. Standing Shoulder Blade Squeeze: Stand with your arms relaxed at your sides. Squeeze your shoulder blades together, hold for a few seconds, then release.
  3. Doorway Stretch: Stand in a doorway with your arms extended and hands resting on the door frame. Gently step forward, allowing your chest to open and stretch your upper back.

Hip Stretches:

  1. Hip Flexor Stretch: Kneel on one knee and place the other leg in front of you. Tuck your pelvis under slightly and gently lean forward into your front leg. You should feel a stretch along the front of the hip of the leg that’s kneeling. To deepen the stretch, raise the arm on the same side as the kneeling leg. Switch legs and repeat.
  2. Pigeon Pose: Start in a plank position, then bring one knee forward and place it behind your wrist. The other leg should extend straight behind you. Gradually lower your upper body toward the floor and feel the stretch in your hip and glute area.You can vary the angle of your front leg to adjust the intensity of the stretch.Switch sides and repeat.
  3. World’s Greatest Stretch: Start in a high plank. Take a step forward with your right foot and place it next to your right hand. Your right knee should be aligned with your right ankle. As you hold the lunge position, twist your upper body to the right, reaching your right arm up toward the ceiling. Your left hand can be on the floor for support. Hold for a few seconds. Step your right foot back to meet your left foot in the plank position. Repeat on the other side.

Each stretch should be performed for 30 seconds to 1 minute. It’s important to listen to your body and avoid pushing yourself into painful positions. Regular stretching can be beneficial to attain a healthy back, especially if you have a sedentary lifestyle or engage in activities that involve prolonged sitting. If you have any pre-existing back or hip conditions or injuries, it’s best to consult a healthcare professional before trying new stretches.