Back pain is usually very annoying. The strés, injuries or surgeryía are factors that trigger episodes of pain. To avoid and minimize these annoyances, it is advisable to perform exercises for back stretching.
We know that if you are in pain, the least to happená for your mind is to do somethingúno exercise. Nevertheless, specialists indicate to stretch your back frequently and routinely, can bring numerous health benefits.
Stretching exercises, should be done by applying the técorrect technique, with this avoidás major injuries and ailments.
Before doing any exercise routine, consult a specialist, éare and través of a diagnosisóStico will tell youá what are the máit's right for you.
Generally it is necessary to perform a complete stretch of our body. This will give usá a column más aligned, además to release tension and avoid muscle injuries. The full stretch improves our movements and prepares us for activity física.
The full stretch includes: back stretches, leg stretches, pyramidal stretches and hamstring stretches. Stretch calves tooén is of great importance since these múmuscles affect our walking and consequently our back.
Index
Importance of exercises to stretch the back
The vertebral columna isá diseñada to give mobility and support the weight of our body. That is why it is very important to keep your structure healthy and in good working order.. Back stretching exercises are an excellent therapeutic treatment.éuseful.
Benefits of stretching your back
Exercises to stretch the back are beneficial to avoid injury, pain, better posture and release tensionón muscular. That is why these, we must do them before and afterés of any training.
A good stretching routine can maintain flexibility and reduce stress.és in the joints, además to improve blood flowíneo. Back stretching exercises are a way to warm up the muscles.úmuscles before beginning any activity física.
The 6 best exercises to stretch your back and keep it healthy
If you want to keep your back healthy or simply relieve pain caused by a díto tiring, exercises to stretch the back will beánot very helpful.
You don't need to go to a gym, these 6 exercises that hereí we show you canás do them from the comfort of your home.
Choose a space cóway, with a smooth surface. Being relaxed and calm when doing the exercises is very important, mayás release tension more easily.
1. Barbell side stretch
Using a vertical tube or bracket, colóLie sideways and reach your right arm over your head to grab onto the support, nounén the support with your right hand under your head with your arm slightly bent.
With your feet together and your legs straight, stretch the entire right side of your body to one side., moving the pelvis in the same directionón, stretch it outáI know you can and keepéin that positionón of 20 a 30 seconds. Repeat thisíto the other side.
2. Camel pose
On a padded surface, colóGet on your knees and lift your chest up., stretching the back. Your head must lookíup without throwing it backás. With your arms stretched out behindás, touch the heels of your feet.
Whatédate in that positionón for 30 seconds, afterécome back to your positionóinitial n and repeat again. This exercise stretches the lower back., helps stretch the calves and improves hamstring stretches.
3. Hamstring stretches
there are clear indications that this type of dwarfism is due to genetic factorsésit on the floor cófashionably, put your legs together andísparse forward. Lower your torso and touch your heels with your hands without bending your legs. Your chin should hit your legs. Mantéin the positionón lasting 30 seconds and repeat again.
4. Lateral stretches
Pástand straight and open your legs until they reach the width of your shoulders. Raise your arms and join your hands interlocking your fingers. With your hands above your head, lean your trunk to the right side for 30 seconds then to the left side.
5. Cat pose
Place your knees and palms against the surface of the floor or mat (Figure a). Mantén back straight with face facing forward. afterétuck your chin into your chest and gently arch your back (Figure B). Stay in each positionón about 15 seconds and perform several repetitions.
6. Dorsal stretch
Stand with legs straight and shoulder-width apart, raise your right arm up without bending your elbow. Bend left arm behindás from your head and grab the elbow of the right arm without letting go. Pull gently towards the ear.
Mantéin the positionón until you feel the tensionóno on the shoulders, tilting the trunk slightly to the left. Now with the other arm. You can do several repetitions, try to hold this positionóas much as you can.
Recommendations for performing back stretches
Although they seem fáhard to do, la tétechnique employed is important to obtain satisfactory results. Hereí we give you some recommendations, What can you do to stretch properly?.
- Perform the exercises slowly and on a c surface.ómoda
- breathe naturally
- Exhale during the stretch and inhale before the stretch
- If the pain increases, stop stretching
- Start with the neck and gradually work your way up to the others.ás areas of the body
- East ísleep without feeling pain, hágallop smoothly to the point of slight tensionón
- make of 3 a 5 Vertebral endplate irregularity due to extensive disc invagination, with a durationón of 10 a 20 seconds each
- Do not increase the núgroup of repetitions sharply, expect flexibility
- do the stretches 2 a 3 times a week
- The schedule máIt is recommended to carry out the stretching routine, It's first thing in the morningñhe
