{"id":449,"date":"2016-03-21T21:05:45","date_gmt":"2016-03-22T01:05:45","guid":{"rendered":"http:\/\/sudlatnid.com\/apps\/wp\/?p=449"},"modified":"2016-03-21T21:05:45","modified_gmt":"2016-03-22T01:05:45","slug":"relieve-back-pain-with-these-7-stretches-in-just-7-minutes","status":"publish","type":"post","link":"https:\/\/www.sudlatnid.com\/?p=449","title":{"rendered":"Relieve Back Pain With These 7 Stretches In Just 7 Minutes…"},"content":{"rendered":"
Does your low back feel stiff, achy, and about to spasm, or are you already there? Do these seven stretches; perform this sequence three times a day and once the pain is considerably less, you can reduce the sequence to once a day, and ultimately three to four times per week. When you’re ready to start, lie down on the bed or floor (preferably on a carpet, rug or yoga mat)….<\/div>\n
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Pelvic Tilt Warm-up <\/strong><\/div>\n
Lie on your back with your knees bent and feet flat on the floor. In this relaxed position, the small of your back will not be touching the floor. Perform a pelvic tilt by tightening your abdominal muscles so that the small of your back presses against the floor. Hold for 5 seconds, and then relax. Repeat this move three times and gradually build to 10 repetitions. Next, take a deep breath and on the exhale contract your abdominals, pulling your belly button towards your spine. Hold for 5 to 10 seconds. Repeat 10 times.<\/div>\n
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Now, you are ready to begin stretching….<\/div>\n<\/div>\n
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Relieve Your Back Pain With These 7 Stretches In Just 7 Minutes<\/strong><\/div>\n
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1. Hamstring Floor Stretch <\/strong><\/div>\n
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What it works?<\/div>\n
Back of thighs (the hamstrings) Hold for 30 seconds. Do this 2 times for each leg.<\/div>\n
Helpful Tip: Contract your abdominals when bringing your legs up.<\/div>\n<\/div>\n
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2. Knees to Chest Stretch…<\/div>\n
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What it works?<\/div>\n
Hips\/ Glutes (aka Butt)\/ Lower Back Hold for 20 seconds.Repeat on other leg.<\/div>\n
Helpful Tip: With your abdominals contracted, try to straighten your right leg. If you experience any discomfort in your back, leave your right leg bent.<\/em><\/div>\n
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3. Spinal Stretch<\/strong><\/div>\n
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What it works?<\/div>\n
Lower Back\/ Obliques Hold for 20 seconds.Repeat on other knee.<\/div>\n
Helpful Tip: Contract your abdominals before bringing your knees up and over.<\/em><\/div>\n<\/div>\n<\/div>\n
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4. Piriformis Stretch<\/div>\n<\/div>\n
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What it works?<\/div>\n
The Glutes Hold for 30 seconds.Repeat with other leg.<\/div>\n
Helpful Tip: Contract your abdominals before crossing your leg and resting your foot on the opposite knee<\/em>.<\/div>\n<\/div>\n
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5. Hip Flexors Stretch<\/strong><\/div>\n
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What it works?<\/div>\n
Hips\/ Front of thighs (quadriceps) Hold for 30 seconds. Switch sides and repeat stretch.<\/div>\n
Helpful Tip: Remember to contract your abdominals, keep your shoulders down and back straight.<\/em><\/div>\n<\/div>\n<\/div>\n
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6. Quadriceps Lying Down Stretch<\/strong><\/div>\n
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What it works?<\/div>\n
Front of thighs (quadriceps) Hold for 30 seconds. Switch sides and repeat stretch.<\/div>\n
Helpful Tip: Contract your abdominals before grasping the top of your foot and bringing it to your butt.<\/em><\/div>\n
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7A. Total Back Stretch<\/strong><\/div>\n
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7B. Then Try This.<\/strong><\/div>\n
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What it works? Entire back, shoulders, arms. Hold for 10 seconds. SUCCESS!<\/div>\n
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Hopefully, you are now experiencing noticeable low back pain relief.<\/div>\n
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Sticking to a regular back stretching routine will have your lower back feeling great again!.<\/div>\n
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Does your low back feel stiff, achy, and about to spasm, or are you already there? Do these seven stretches; perform this sequence three times a day and once the pain is considerably less, you…<\/p>\n

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