1. Knee to chest stretch
This is a simple exercise that will gently stretch and relieve strained and sore back muscles. Always make sure your movements are slow and easy, with no bouncing or swaying.
To accomplish this exercise, lie on your back with your knees bent, feet flat on the floor, grab your knees with your hands and slowly pull your knees towards your chest, while tilting your head forward.
Hold this position for thirty to forty seconds.
2. Torso twist
In this exercise, you will begin by lying on your back with your arms straight out on either side of your body.
Slowly bring one knee to your chest and use your opposite arm to pull your knee across your body until you feel the stretch.
Make sure to keep your other arm and back flat against the floor. Then repeat this movement on the other side. Hold each side for thirty to forty seconds.
3. Cat stretch
This exercise is easy to perform and feels great on your back. Start on your hands and knees and bring your head up, toward the ceiling, while arching your back.
Then lower your head and arch your back up. Hold each position for thirty to forty seconds. You will perform eight to ten repetitions of this exercise, striving to increase your range of motion with each set.
4. Stretches behind the back
In a standing position, clasp your hands behind your back. Slowly raise your arms toward the ceiling, making sure not to release your grip.
Hold this position for twenty to thirty seconds. This exercise will relieve tight or sore muscles between your shoulder blades.
5. Butterfly stretch
In this exercise, sit in a straight-back chair with your back and head straight. Bring your hands, palms together, towards your chest.
Stretch your hands, palms still together, as you lower your head, making sure to relax your back and shoulders. Then, she opens her arms wide, while arching her upper back.
6. Neck and shoulder stretches
When stretching for back pain, always include neck and shoulder stretches. These stretches will ease any discomfort in the neck and shoulder area, which often accompanies back pain.
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