Barton Chiropractic Clinic we honor the inborn potential of all our patients to be truly healthy. A part of health and wellness is taking care of our bodies, which go through a lot of wear and tear, not just when we're exercising, but when we're going through our daily activities. Our jobs, stuff we do at home -- it all has an effect on our bodies after prolonged periods of time as well as repetition.
Below are a few stretches that are beneficial for your back. Stretching has many benefits and it's meant to be used not just before and after workouts, but as a daily ritual for wellness and body balance.
1.) Lumbar Extension Stretches
This stretch is done by lying on your stomach and pressing your palms flat on the floor or matt's surface with your elbows bent. Lift your upper torso slowly while keeping your hips and pelvis flat on the surface. Pro tip: make sure you keep your back muscles relaxed! Make sure you only go as high as you are comfortable with. Try to aim for 10 repetitions while holding each for 10 seconds. Eventually, work your way up to 30 seconds.
2.) Lumbar Flexion Stretches
We're a big fan of stretches that engage your lumbar spine. Start by lying flat on your bag, then bring your knees up to your chest, hugging them closely towards your chest. You can perform this stretch for 2-3 repetitions, make sure to hold each one for 15-30 seconds. You can perform this stretch with one or both legs at a time.
3.) Prayer Stretch / Child's Pose
Do this stretch on your hands and knees. Sit back so that your buttocks are resting on your heels, then reach your hands forward and lengthen your spine. When done correctly, you should feel a stretch in your middle back. Reach your hands to either side in order to focus your stretch on the opposite side of the spine. Make sure to hold this pose for 10-30 seconds. Perform 2-3 repetitions.
We hope some of this helps. If you have back pain / spine problems that continue to persist, schedule a consultation with Barton Chiropractic Clinic today.