What exercises to stretch your back should be done more often

A sedentary lifestyle and improper body position during the day lead to various diseases of the spine. According to statistics, almost half of the world’s population experiences some kind of back problem.




DepositPhotos

We began to spend more time at the computer desk and less walking and doing physical labor. The problem is that our bodies are not designed for permanent sitting. Studies show that this way of spending time significantly reduces life expectancy. Therefore, it is very important to move more and do exercises that strengthen the back muscles.





The proposed exercises are an excellent therapy, support and stretch the back muscles. This exercise plan can be done at home or at work. Only 7 minutes a day to take care of back-health And get rid of the discomfort and pain in the spine!



DepositPhotos

Exercises to stretch your back

1. Lie on your back, lift your right leg up, holding it straight with your hands. Hold in this position for 20 seconds, then do the same with the other leg.
   
   
   
2. Lie on your back and bend your left knee. Lower it slowly to the right side and with your right hand try to press it as low as possible to the floor. The left arm and shoulder should not be removed from the floor. Hold this position for thirty seconds. Relax and repeat with the other leg. Repeat 2-3 times on each side. You need to perform movements smoothly, without sharp jerks. If movements cause pain, it is worth reducing the angle of rotation.
   
   
   
   
   
3. From the position lying on your back, bend your legs, raise one knee and pull it as close to your chest as possible. Hold for half a minute, then do it with the other leg. Repeat 5 times with each foot.
   
   
   
4. Lie on your back, bend your knees, lift one leg, put your heel on the knee of the other leg. Take your hand to your ankle and slowly pull it as close to your chest as possible. Hold it for half a minute. Then repeat the movement with the other leg. Do 3 times with each foot.
   
   
   
5. Put your hands on the knee of one leg and the other leg back, as in the picture. Keep your back straight and hold it in that position for half a minute. Repeat the movement with the other leg.
   
   
   
6. Lie on your side, take your upper leg by your ankle and pull back. Pull for half a minute, then repeat from the other side. This exercise also stretches the muscles of the hips well.
   
   
   
7. In the standing position, find a support at waist height. Then lean forward. Hold this position for half a minute. Take a short break and repeat. This exercise perfectly stretches the spine.
   
   
   

Now you know. How to get rid of back pain. These exercises are quite simple but effective. You can do it as soon as you feel discomfort. It is best to add at least some of them to your daily routine.

Perform all movements slowly, without sudden movements, trying to stretch the muscles well. The main thing is to practice regularly! A strong and healthy back will greatly improve your quality of life.