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2 stretches to improve flexibility and minimise back pain

Wednesday, 15 May 2019
2 stretches to improve flexibility and minimise back pain

Inspiro’s Exerice Physiologist. Mitch Wright, is university trained and loves helping locals. Find out what an Exercise Physiologist can do for you here. (not sure what an the difference is between an exercise physiologist and a physiotherapist? Click here

Exercising and stretching of the joints, muscles, and nerves is vital. Decreased flexibility in any of these areas can lead to lower back pain. These stretches are great even if you are a novice stretcher. A stretch should not induce painful symptoms. Rather, a stretch should feel relieving to the lower back and may even help to reduce any symptoms. Here are some excellent stretches to minimise back pain that you ca do at home:


If you have pre-existing injuries or conditions you can contact Mitch on 9028 0153 to find out what the best exercises are for your conditions. These should be performed with caution for anyone who has spinal stenosis or any known fractures in their vertebrae.


2 stretches to improve flexibility and minimise back pain



1.  Lumbar rolling stretch


Lie on your back with your knees bent and your feet flat on the floor. Keeping your shoulders flat on the bed, roll both knees out to one side. Hold this position. You may feel the stretch in your hips, as well as your lower back. Bring your knees back to the middle before repeating the same movement on the other side

  • 10 reps, 2 sets, 1 second hold


    lumbar rolling stretch for back soreness exercise physiology

 

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2. Cat and camel pose 


Start on your hands and knees with your back in a neutral position. Arch your back, lifting your head up and pushing your tail bone out, making a dish with your spine. Hold this position. Next, bend your back up by tucking your head and tail bone in and pulling your belly button in towards your spine, making a curve through your back. Hold this position, and then repeat.

  • 10 reps, 2 sets, 1 s hold


    Cat and camel pose stretch for back soreness



2 stretches to improve flexibility and minimise back pain



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