Fitness
Back pain who?
Think of the perma-slouch that happens at your desk.
These signs might indicate that you need toincorporate more stretching into your life, Rinsky says.
Youll be surprised by the difference it makes, she tells Bustle.
Below are the seven best back stretches to do every day, according to the pros.
Cat-Cow
The cat-cow stretch helps improve the flexibility andmobility of your entire spine, Rinsky says.
Start on your hands and knees with your hands directly under your shoulders and knees under your hips.
Hold this position for about five to 10 seconds.
Hold this position for another five to 10 seconds.
- Repeat this cycle for five to 10 repetitions.
Child’s Pose
The classicchilds posegently stretches your lower back, hips, and shoulders, Rinsky says.
- Kneel on the floor with your knees hip-width apart and your toes together behind you.
Sit back on your heels.
Slowly lower your upper body forward, reaching your arms out in front of you.
Allow your forehead to rest on the floor or a cushion.
Keep your arms extended or rest them alongside your body.
Hold this position for 30 seconds to a minute while focusing on deep breathing.
Its easy to do while watching a movie as a way to gradually improve your flexibility over time.
Sit on the floor with your legs extended in front of you.
Bend your right knee.
Cross your right foot over the left leg, placing it on the floor outside the left thigh.
Gently twist your torso to the right.
Place your left elbow on the outside of your right knee.
Use your left hand for support by placing it behind you on the floor.
As you twist, lengthen up through your spine and look over your right shoulder.
Hold the stretch for about 30 seconds.
Repeat on the other side.
Thoracic Spine Rotation
Also called a T-spin, Mellors likes this juicy stretch to reach the middle back.
Begin on your hands and knees.
Place your right hand behind your head, elbow sticking out.
Inhale and rotate so your right elbow points up to the ceiling.
Exhale and rotate the opposite way.
Bring your right elbow towards your left wrist.
Repeat this motion three to five times on each side.
Standing Forward Fold
Whenever youre in need of a quick stretch, Rinsky recommends dropping forward into a fold.
Just check that you always go slow and listen to your body.
If you feel a sharp pain, dont push it.
Stand with your feet hip-width apart.
Bend forward at your hips.
Hold onto your elbows.
Let your head hang towards the floor.
Keep a gentle bend in your knees.
If you like, sway side to side to reach all the achy parts of your back.
Side Bend
Try this one in the morning to wake up your back.
Mellors also suggests it as a mid-day desk stretch.
Its the perfect way to undo work-related tension.
Sit down on a chair or stand with your feet hip-width apart.
Reach both arms overhead.
Hold onto your left wrist.
Reach it up and over to the right.
Create space between your left rib cage and hip.
Keep your right sit bone down and your left foot on floor.
Stretch and breathe.
Lie on your back.
Hug both knees into your chest.
Let your body relax.
Gently rock side to side to massage your muscles.
Stay as long as you like.
Studies referenced:
Gordon, R., & Bloxham, S. (2016).
https://doi.org/10.3390/healthcare4020022
Sihawong, R. (2014).
A prospective, cluster-randomized controlled trial of exercise program to prevent low back pain in office workers.
Eur Spine J. doi: 10.1007/s00586-014-3212-3.
Warneke, K. (2022).
Using Daily Stretching to Counteract Performance Decreases as a Result of Reduced Physical Activity-A Controlled Trial.
Int J Environ Res Public Health.
Experts:
Tahl Rinsky, yoga instructor onCentr
Ianthe Mellors,professional dancer, fitness instructor
