Sunday, March 25, 2012

3 Easy Stretches to Prevent Back Pain

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Safe Stretching Tips

Talk with your doctor before starting a new program of back exercise, especially if you have a history of spinal problems or back injury. Then follow these general guidelines:

* Warm up with 5 to 10 minutes of light activity. For example, walk or pedal a stationary bike at a comfortable pace. Stretching cold muscles can lead to injury.
* Stretch slowly, avoiding bouncy or jerky movements.
* Go only to the point where you feel mild tension. It shouldn’t hurt.
* Relax into the stretch, and hold for at least 5 seconds.

Below are three easy stretches that help keep your back limber and healthy.

Knee-to-Chest Stretch

1. Lie on your back on the floor with your legs extended.
2. Lift and bend your right leg, bringing the knee toward your chest. Grasp your knee or shin with your right hand, and pull your leg as far as it will comfortably go.
3. Remain in the knee-to-chest position while tightening your abdominal muscles and pressing your spine into the floor. Hold for 5 seconds.
4. Return slowly to your starting position.
5. Do the same thing lifting your left leg.
6. Do the same thing lifting both legs at once.
7. Repeat the sequence 10 times.

Kneeling Back Extension

1. Begin on your hands and knees on the floor. Your hands should be directly under your shoulders with your arms straight.
2. Rock forward, putting your weight onto your arms. Round your shoulders, and let your seat drop a little. Hold for 5 seconds.
3. Rock backward, sitting your buttocks as close to your heels as possible. Keep your arms extended straight ahead. Hold for 5 seconds.
4. Return slowly to your starting position.
5. Repeat 10 times.

Standing Back Arch

1. Stand up straight with your feet shoulder-width apart.
2. Put the palms of your hands on your lower back. Take a few slow, deep breaths to relax.
3. Bend your upper body backwards, keeping your knees straight. Support your back with your hands. Hold for 5 seconds.
4. Return slowly to your starting position.
5. Repeat 5 times.

source: yahoo health

13 comments:

  1. hahahahaha como me recuerda esto a las tablas de ejercicios que me da mi madre (es que es profe de yoga) di que siiiiiii a ponerse en forma y a prevenir dolor de espaldas que pasamos muchas horas sentadas (las que estudiamos o trabajamos en oficina!) y bueno.. las que están de pie aún peor!

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  2. In the early times of history the components used were wooden, rock, cuboid, horn, seashells, nails and talons, formed and designed to assist in stretching piercings.

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  3. wow, i need this....i always suffer from back pain because of the long time i spent infront of my pc.

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  4. Esporte é saúde. Só quem tem uma rotina diária de exercícios sabe o quanto faz bem.

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  5. thanks for your comments I really hope this helps, it helped me a lot with my back pain

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  6. My mother really need this exercise because she is suffering from back pain and Survical pain.I feel obliged for this sharing!!Middle Back Pain Exercise

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    Replies
    1. that's sad to hear, I wish her quick recovery and I'm glad stretching exercise helps her with the pain

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  7. That looks good and interesting, good concept. It is an additional help for me.

    Best regards,
    Rachel
    seattle chiropractors

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  8. In my case, the more I exercise, the less I experience back pain. I do stretching after each workout and it helps a lot. To provide my body with enough energy for regular trainings I am taking Multipurpose High-Potency Super Nutritional Complex. This dietary supplement is manufactured by MGNutritions and was specially developed for soldiers. Now it is available for everyone who is looking for a natural nutritional support for his body.

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    Replies
    1. I haven't heard of that, thanks for sharing

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  9. I love this exercise! I can really feel the stretch in every part of my body, most especially in my calves, triceps, and sides. This is a good set of exercise after doing stretches on my inversion table. Oh, and don't forget to increase the number of repetition every week. Stay fit and healthy! ^___^

    Shaunna Schumacher

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