Many issues related to exercise and stretching have remained ..

Slide show: A guide to basic stretches - Mayo Clinic

Lower Back Stretches Exercises

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  • In this article, you will learn some exercises to stretch all of the major muscles of your back in a quick and effective way. Performing these stretches will help prevent back pain and assist in .

    In this article, you will learn some exercises to stretch all of the major muscles of your back in a quick and effective way. Performing these stretches will help prevent back pain and assist in .

  • Stretching does not appear to reduce the risk of injury during exercise, except perhaps for runners. There is some evidence that pre-exercise stretching may increase athletes' range of movement.

    Flexibility exercises stretch your muscles and can help your body stay flexible. These exercises may not improve your endurance or strength, but being flexible gives you more freedom of movement for other exercise as well as for your everyday activities. It may also help you avoid discomfort when confined in a space for a long period of time (like a long meeting or a plane flight).

    Hip This exercise will stretch your hip and inner thigh muscles. If you’ve had hip or back surgery, talk with your doctor before trying this stretch. (See About Floor Exercises.)
    1. Lie on your back with your legs together, knees bent, and feet flat on the floor. Try to keep both shoulders on the floor throughout the stretch.
    2. Slowly lower one knee as far as you comfortably can. Keep your feet close together and try not to move the other leg.
    3. Hold position for 10-30 seconds.
    4. Bring knee back up slowly.
    5. Repeat at least 3-5 times.
    6. Repeat at least 3-5 times with your other leg.
    7.  

  • Thigh (Standing) Here’s another exercise that stretches your thigh muscles. If you’ve had hip or back surgery, talk with your doctor before trying this stretch.
    1. Stand behind a sturdy chair with your feet shoulder-width apart and your knees straight, but not locked.
    2. Hold on to the chair for balance with your right hand.
    3. Bend your left leg back and grab your foot in your left hand. Keep your knee pointed to the floor. If you can’t grab your ankle, loop a resistance band, belt, or towel around your foot and hold both ends.
    4. Gently pull your leg until you feel a stretch in your thigh.
    5. Hold position for 10-30 seconds.
    6. Repeat at least 3-5 times.
    7. Repeat at least 3-5 times with your right leg.

    Lateral Flexion - Ear to Shoulder
    This exercise stretches the neck area below the ears as well as the top of the shoulder. To begin, gently bend the neck to one side as if to touch the ear to the shoulder until a stretch is felt in the side of the neck. Switch to stretch the other side.

7 Best Stretching Exercises (5-Minute Flexibility Routine)

Exercises that stretch and strengthen the muscles of your abdomen and spine can help prevent back problems. Strong back and abdominal muscles help you keep good posture, with your spine in its correct position.