7 Stretches in 7 Minutes To Eliminate Back Pain (VIDEO)
Many people deal with back pain every day. Some have accepted it as part of the aging process, regardless of whether it happens after exercising, playing with the kids, or at the end of a long day.
Nevertheless, this condition should not be perceived as normal. Here are seven examples of stretches you can perform in only seven minutes. These stretches will help you feel much better and alleviate the pain in your back.
1. Forward bend
If you feel additional tension in your back, you should do the forward bend in order to eliminate it. Place a chair in front of you, one that reaches your hip height. Then, place your hands on the chair and back up a little. Start bending gradually allowing your head to drop between your arms and your back to angle down. Remain in this position for a minute.
2. Hip flexor lunge
It may seem strange to many, but tight hips can often be the reason for the pain you feel in the back. This exercise will help you stretch your hip flexors. Just step forward with your right foot and lower the left knee to the floor in a lunge position. Remember that your left leg should be pulled far back. Remain in this position for about thirty seconds and then return to the standing position. Then, do the same once again, switching your legs and feet, and holding for another 30 seconds once again.
3. Quad stretch
If you are not adequately stretched, your quads will probably transfer the tension to your back. if you want to perform this stretch, lay down on the ground on your right side, then bend your knee, keeping the knees touching. With your left hand, reach back and grab your left ankle by pulling up to stretch your quad. Remain in this position for thirty seconds on each side, or one minutes all in all.
4. Knee to chest stretch
Lie on your back and then fully stretch your legs. Bend your right knee and put your hands on your calf, and then pull your knee into your chest, holding for thirty seconds. Next, place your right leg back down on the floor. Repeat the same thing, only to the left side, holding the stretch for another thirty seconds.
5. Supine twist
If you suffer from intense pain in your lower back, this twist will be great for you and your back. Lay down on the floor on your back and bent your knees on the floor. Then, put your right leg over the left one, and go down to the left side with both legs. Then, turn to the opposite side, looking out to the right. When you are done with bringing your legs to the starting position, repeat the same thing, only on the other side.
6. Hamstrings stretch
Laying down on your back, bend your right knee and press the right foot to the floor. Make sure your hands are laid on the back of your leg, gripping above the knee. Raise your left leg as high as possible and hold it there for thirty seconds. Place your left leg back down, and return to the starting position. Then, once in the starting position, repeat everything on the other side.
7. Figure four stretch
Lie down on your back. Bend your right knee and keep the foot flat on the ground. Then, raise your left knee up to the chest and wrap the ankle across the knee. Meanwhile, let your left knee fall out to the side. Remain in this position for thirty seconds and then move to the opposite side, holding for another thirty seconds.
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