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Back Pain is one of the consequences of being sedentary and also being incredibly active. About 31 million people in the US experience lower back...

Back Pain is one of the consequences of being sedentary and also being incredibly active. About 31 million people in the US experience lower back pain at any given time.

 

The following stretches will help keep your back fit and strong, if you experience stiffness, aches, or spasms.

1.     THE HAMSTRING FLOOR STRETCH

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You should hold each leg for 30 seconds.

2.     KNEE TO CHEST STRETCH

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This stretch helps strengthen and relax your glutes. You should hold for 20 seconds for each leg.

3.     SPINAL STRETCH

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Hold for 20 seconds. Repeat on the other knee. You can do this as many times as you like but do not overdo.

4.     THE PIRIFORMIS STRETCH

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After you do this stretch with the one leg, you should repeat it with the other leg. Hold for 30 seconds.

5.     THE HIP FLEXORS STRETCH

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Hold for 30 seconds and after that switch and repeat.

6.     THE QUADRICEPS LYING DOWN STRETCH

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Hold the position for 30 seconds on each side. You have to do this twice on each side.

7.     THE TOTAL BACK STRETCH

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Hold this position for 30 seconds and after that, try the following stretch. You should hold for 10 seconds on both sides.

totalbackstretch2

 

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