back pain

Lower back stretches

Poor posture is a problem amongst many people, and you need to make sure you get on top of it and exercise correctly. You will be able to fix your posture, and live a pain free life if you do all the right things. Stretching certain areas is very important, here we will give you a list of some stretches you can do to help your posture. Posture correction exercises are an important part of the rehabilitation process. There are many different kinds and types of exercises for posture, and it is important that you get the right ones for you.Once your posture is better, you will find that a lot of your ailments disappear. Low back pain is commonly caused by standing or sitting badly, and the fact is that it can be fixed quite easily.

Lets start with the upper back. One typical poor posture in this area is the rounding of the shoulders which weakens the upper back muscles. Focus on the Trapezius, the main muscle. You need to strengthen the mid and lower parts of this muscle, Without lifting the arms up from the shoulder joint, keep arms heavy and create a dynamic tension movement by squeezing the shoulder blades together and hold for 15 seconds. Do this 10 times and build up to 3 sets of 10. This postural exercise is great for standing up straighter.

Next, do the back of neck stretch. Move your head forward to tighten the muscles. Stretch the muscles at the back of your neck for at least 10 seconds. Repeat several times wherever and whenever you can.

Hamstring stretches: Look for a neutral position of the back and do leg lunges alternately. Hold stretches for at least 30 seconds. Do 10 times and build up to 3 sets of 10.

Lower back Stretches are not for everyone. They are best suited for someone with tight lower back muscles. You need to bring the lumber spine into some flexion by bending the lower back forward. If your muscles are not tight you might stretch the ligaments instead or place extra stress on the disc. Consult your doctor first before doing the lower back stretches. He may custom fit the exercise depending on how tight your muscles are in this area.

Front neck muscle exercises: Keeping your chin tucked in, contract neck muscle in and hold them for 10 seconds. Repeat 5 times gradually building to 10. Once you can do 10, gradually increase the time of the hold.

Abdominal and external obliques: The sit up and crunch mostly work the” 6-pack ab…the abdominal muscle furthest from the spine and thus contribute least to stability and posture. The better abdominal posture exercise is one that works out the deeper muscles. Keep the belly button drawn in towards the spine, hold a 2.5 lb weight in each hand close to your sides a slightly tilted backwards. Then move your upper body left to right. Start with 10 each side, gradually building up to 3 sets of 10.

Glute stretches and strengthening: Lie on pillows to avoid arching your lower back. Start by bringing the knee below the hip to hip level, not beyond it. Hold posture for 15 seconds each knee and do 10 repetitions per leg. Build up to 3 sets of 10.

Hip flexor strengthening. Weakness in the hip flexor muscles can affect the position of the pelvis which ultimately affects the functioning of the hip and lower back. Again, strengthening these muscles is not for everyone. The origins of these muscles start in the lower back. It is crucial to have a strong core to help stabilize the spine. Do not perform this exercise if you already have tight hip flexors. This exercise is most suited for people with flat back and sway back posture. Use your hands to help place the hip when you bend the hip up to its maximum. Sit with a straight back and make sure to gently contract your abdominal muscles by drawing the belly button in towards your spine, to help stabilize it. Hold each position for 10 seconds and repeat 10 times. Stop immediately if it gives you pain.

If you regularly do these exercises to improve posture you will see a difference right away.

Posture exercises are a great step towards a pain free life. Find more natural joint remedies.

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