Do you often suffer from your lower back and do you not know how to relieve the pain? With these handy stretches you take the tension off the muscles that are connected to your lower back, so that you will eventually have fewer lower back complaints. Ready? kit. Stretch!
Read also :'7 at-home habits that can cause back pain'
This exercise goes deeper into your hip capsule, improving your external and internal reach of your hips from your hip joints.
How to do it:
– Sit on the floor with your right leg in front of you and your knee bent at a 90-degree angle. Lay your left leg to the side and bend it to a 90-degree angle as well.
– Keep your spine straight and lean forward over your right leg. Be careful not to arch your back.
– When you feel a good stretch in your right buttock, stop and hold this position for about one to two minutes. Breathe in and out slowly. You may also feel a stretch in your left thigh and hip.
– Slowly turn your torso to the left and straighten your back leg. Try to push your left buttock towards the floor, but feel what your body can handle and don't push too far.
– Also hold this position for one to two minutes and then switch sides.
This second exercise targets your hamstring. This move is also called a nerve glide:instead of holding the stretch you focus on moving your leg in a calm, stable form.
How to do it:
– Lie on your back, lift one leg and hold it below your knee (with your arms extended).
– Extend your leg, keeping your foot and toes flexed toward your face as far as you can (i.e., don't stretch your toes).
– Do not hold the stretch, but continue to bend and straighten your leg in a smooth motion and repeat this 10 to 15 times.
– Is flexing your toes too intensive? Then stretch your toes toward the ceiling.
– Repeat the exercise with your other leg.
This dynamic stretch is a convenient way to stretch the inner thighs. This relieves tension and provides more freedom of movement. You also activate your arms and your abs with this exercise:win-win!
How to do it:
– Get on your hands and knees and extend one leg out to the side.
– Keep your pelvis tilted (so don't tilt your pelvis down), push your hips back and come back to your starting position.
– Keep your back in the same position all the time, don't let your hips drop to the side and don't arch your back (imagine you have a glass of water on your tailbone).
– Move from front to back like this 10 to 15 times and then switch legs
The bench stretch is a fantastic stretch for your thighs, hips and even your core. You can compare it to a standing quad stretch, where you bring your foot back and hold it, but this shape is more open and appeals to more muscles more deeply. It can be intense, so listen to your body and don't push yourself too far.
How to do it:
– Put a pillow (or two) on the floor in front of the sofa.
– Place your left leg in a lunge position for support and place your right knee on the pillow, as close to the bench as possible. Lift your right foot and place it on the edge of the bench behind you.
– Maintain a good lunge position by slightly tilting your pelvis and tightening your glutes.
– Breathe in and out slowly and hold this position for about one to two minutes.
– Repeat the exercise with your other leg.
