9 Easy Stretches That Will End Your Hip and Lower Back Pain Suffering
Over 31,000,000 Americans suffer from lower back pain and studies show that the reason for that is the sedentary lifestyles.
UNC School of Medicine stated that “more than 80 percent of Americans will experience an episode of low back pain at some time in their lives.”
Kelly Collin is a NASM personal trainer and registered yoga teacher and he says that the pain can lead to tightness in the hips and reduced mobility.
“All of this sitting can cause tightness in the hamstrings, shoulders, and hip flexors, as well as a weakening of the core (abdominals, lower back, and glutes).”
In order to release the pain, it is essential to practice some lifestyle habits and one of them is stretching.
Day Fit defines stretching as “the act of extending or lengthening to the complete length or extent that our body is capable of, or, sometimes just a single body part. Stretching involves straightening or lengthening your complete structure, muscles, and limbs.”
Moreover, exercising is extremely important and in today’s article, we present to you 9 exercises that are specially selected for this kind of problems.
Seated Twist
If you’re not accustomed to twisting, the simple seated twist is the perfect beginning. Sit on the floor in a cross-legged position. If it’s more comfortable, sit on a folded blanket to raise your hips. Elongate your spine, and as you inhale, place your right-hand flat on the floor behind you and your left hand on your right knee. On the exhale, move deeper into the twist while looking over your right shoulder. Hold for five breaths, then switch sides.
Supine Figure 4
Butterfly
As you sit down on the floor, bring the bottom of your feet together and hold them with the hands. Then gently push and lean forward.
Happy Baby
Lay down on the ground lift and bend your knees and with the help of your hands hold your feet and keep balance.
Child’s Pose
Bend your knees and lower your body to the ground. Stretch your hands with the palms on the floor and touch the ground with your forehead.
Cow Face Legs
This Yoga Pose is not possible for everyone; when it is too hard on the legs or hips, you can always decide to keep one leg stretched out in front of you.
Cat and Cow
Start on all fours, with the hands under the shoulders, and the knees spread beneath the hips. Arch the spine while inhaling, and when you exhale, tighten the core and round the back like a cat.
Runner’s Lunge
bend your knee and move it forward while the other leg goes in the back. Streight up your back which should be facing parallel from the ground and keep your palms on the ground.
Knee to Chest
While you are lying flat on the floor, bring your knee close to your chest and hold it with your hands.
Source: Natural Cures World