Can five minutes really make a difference to the way your back feels each day? It can if you spend that time on a few simple back stretches. Try it for a month, and see if you agree.
The first step is to assess your activity during the day in order to understand what kind of stretching your back needs. Many people have jobs where they stand up and move around all day while others have jobs that involve a lot of sitting.
If you’re sitting a lot, you should focus on extension stretches, and if you’re standing a lot, you should focus on flexion stretches. The goal is to achieve balance in your overall posture.
Step 1: Flex first
Start with bending stretches, like a yoga move called child’s pose. To do this, kneel down, then lean forward and put your forehead on the floor with your arms stretched out in front of you. Bending first helps make the next part easier.
Step 2: Then extend
Follow with stretches that straighten your back. Lie on your stomach and push yourself up onto your elbows. Hold each stretch for about 20 to 30 seconds. Doing both bending and straightening stretches together helps your back a lot.
Step 3: Stretch out the hips
Stretching your hips can also help your back feel better. Sit down, cross one leg over the other, and gently pull your knee towards your opposite shoulder.
Step 4: Stretch out the mid back
A cat/cow stretch — in which you alternate between arching your back (like a cat) and rounding your back (like a cow) — gets your thoracic spine involved as well, contributing to a more balanced stretching regimen.
You can do all these stretches in about five minutes. Try doing them two or three times a day, especially in the morning and evening. If you sit a lot, do them in the middle of the day too. Doing these stretches every day will help your back feel much better.
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