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How to Stretch Lower Back

Introduction

Stretching is a complex of exercises that help to relax muscles and release the tension that you have. It actually it doesn't matter if you work out or not, stretching is still something that even people who don't go to gym should practice. If you are an office worker, you sure have some amount of pressure on your back, so in order to prevent any difficulties, pains, arthritis and any other diseases of this kind, it's absolutely needed to practice stretching. If you go to gym, stretching is important for you also, as you relieve the tension that you receive on your muscles after your workout. Stretching also makes you more flexible, your body more toned. And in addition to that, if you want to increase power of your muscles, you need to stretch them too.

One of the most important parts of your body that you need to stretch is your back as our spinal column is directly connected with inner organs. So stretching of back and especially of its lower part is extremely important.

Do's

Proceed slowly

The first rule that you have to 100% stick to during stretching is never make fast movements. Everything has to be proceeded slowly.

Breathe

The second rule is breathing. Don't forget to breathe slow and deep, with every exhale push through with your muscles a bit. When you understand you've reached the point where you can't stretch muscles anymore - hold still in static and count slowly to 8.

Stretch back first

Always start stretching session with stretching your back: make your back as round as you can and then stretch it towards the wall against which you are standing. Repeat for 8-10 times in a row.

Exercise 1

Lie on your back and stretch your arms to the sides. Pull your knees to your chest and hold still in this position while you are slowly counting to 8. Then slowly bend your knees to one side and turn your hand to the opposite one. Pay attention that your shoulders have to stay on the floor. Hold this position while you are counting slowly to 8. Change the side and do the opposite. Repeat the exercise for 6-8 times.

Exercise 2

Starting position is the same as in the first exercise. Bend one knee and place the foot of the bend leg under the knee of straight one. Now push the knee as low to the floor as you can while turning your head in the opposite direction. Hold still in static and count slowly to 20. Change the side and do the opposite. Repeat the exercise for 6-8 times.

Exercise 3

Starting position is the same as in the first and in the second exercises. Bend your knees and place the feet on the ground as close to your bum as you can. Now turn your knees to one side and head to the opposite. When you reach the lowest point, count slowly to 8. Change the side and do the opposite. Repeat the exercise for 6-8 times.

Don'ts

  • Don't give up stretching sessions. Stretching is not an exercise that involves strength, so you won't see a 6 pack or anything like that only because you do stretching but your inner health level will increase though.
  • Don't do any muscle-strengthening exercises after stretching, stretching should always go the last.
  • Don't do stretching in bed or on soft surfaces - always do them on the floor on a special mat.

Video

Conclusion

Stretching is such type of physical activity that can be fulfilled by any person regardless of his or her physical form, age or weight. You only need to learn how to breathe properly and be patient when you feel that your muscles are being stretched.

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