From sitting for long hours in front of the computer to excessive exercise, many activities can lead to back pain. Stretching regularly helps protect your back by increasing flexibility and reducing the risk of injury.
If you do it after your workout, you'll also help prevent muscle soreness.
Stretching cold muscles can lead to injury. So warm up with 5 to 10 minutes of light activity, such as walking, pedaling a bike, moving your legs, etc.
1. Knee-to-chest stretch
- Lie on your back on the floor with your legs extended.
- Lift and bend the right leg, bringing the knee towards the chest.
- Grasp the knee or leg with your right hand and pull the leg as far as you can without straining. Hold for 5 seconds.
- Do the same with the left leg.
- Do the same with both legs at once.
- Repeat 5 times.
2. On all fours
- Start with your hands and knees on the floor.
- Pull forward, putting your weight on your arms. Hold for 5 seconds.
- Pull back, lowering the buttocks as close to the heels as possible. Keep your arms straight out in front of you. Hold for 5 seconds.
- Slowly return to your starting position.
- Repeat 5 times.
3. Stretching movements that you can do while standing.
Source: Healthline
