[UPDATE] BACK Ex | Stretching & Strengthening

Stretching Exercises:

Child’s Pose:

Stretches the lower back, glutes, and hips. Promotes relaxation by elongating the spine.

• Procedure:

• Kneeling on the ground/ mat with toes touching and sitting back onto the heels.
• Lower the torso forward, reaching the arms out in front and resting the forehead on the ground.
• Dosage: Hold for 20-30 seconds each while breathing deeply, 2-3 repetitions, 2-3 times per day.

Knee to Chest Stretch:

Helps alleviate tightness in the glutes and lower back, improving flexibility and reducing discomfort.

• Procedure:

• Lie on the back with both legs extended.
• Bring one knee towards the chest, grasping it with both hands and gently pulling towards the chest.
• A stretch is felt in the glutes and lower back.
• Dosage: Hold for 20-30 seconds, repeat 2-3 times daily.

Latissimus Dorsi Stretch:

Stretching the broadest muscle of the back can help alleviate tightness in the back, improve shoulder mobility, and promote better posture.

• Procedure:

• Stand with feet shoulder-width apart.
• Keep the torso upright and avoid arching the back excessively.
• Raise one arm overhead, bending at the elbow, and let the hand fall behind the head.
• Bend the opposite arm at the elbow and reach behind the lower back, aiming to grasp the wrist or forearm of the raised arm.
• Gently pull the raised arm towards the opposite side.
• A stretch along the side of the torso and in the latissimus dorsi muscle.
• Dosage: Hold for 20-30 seconds, repeat 2-3 times daily. 

** Alternative: Use a doorway or stable surface to perform a standing lat stretch by reaching one arm overhead and leaning away from the door frame or surface.

**If reaching behind the back is challenging: Use a towel or strap to assist in holding onto the raised arm. 

Seated Spinal Twist:

Helps improve spinal mobility, relieve tension in the back muscles, and stretch the muscles along the spine and the sides of the torso. (erector spinae, obliques, and quadratus lumborum)

• Procedure:

• Sit on the floor with legs extended straight out in front.
• Bend one side of knee and place the foot flat on the floor.
• Keep the opposite side of leg extended.
• Inhale and lift arms overhead.
• Exhale and twist to the side, placing the elbow on the outside of the opposite side of knee.
• Use the same side of arm to deepen the twist by looking over the shoulder.
• Dosage: Hold for 20-30 seconds while breathing deeply, Repeat 2-3 times daily.

** Inhale to lengthen the spine, exhale to deepen the twist.

** If placing the elbow on the outside of the knee is uncomfortable: Keep the arm on the inside of the knee and focus on lengthening the spine and twisting gently.

Pelvic Tilts:

Muscles Affected: Pelvic floor muscles, lower back muscles, abdominal muscles.
Helps strengthen and stabilize the core muscles, improve posture, and alleviate lower back pain.

• Procedure:

• Lie on back with knees bent and feet flat on the floor, hip-width apart.
• Inhale to prepare.
• Exhale and gently tilt the pelvis backward, pressing the lower back into the floor. Hold for a few seconds.
• Inhale and return back to the position.
• Exhale and tilt the pelvis forward, arching the lower back slightly away from the floor. Hold for a few seconds.
• Dosage: 5-10 repetitions.

Cat-Cow Stretch:

Promotes flexibility and mobility in the spine, improves posture, and helps relieve tension in the back and neck.

• Procedure:

• Start on hands and knees, with wrists directly under your shoulders and knees directly under hips.
• Cow Pose (Extension): Inhale as arching back, lifting chest and tailbone towards the ceiling.
• Allow belly to sink towards the floor, but keep shoulders away from your ears.
• Cat Pose (Flexion): Exhale as rounding spine, tucking chin towards chest and pressing hands into the floor.
• Imagine pulling belly button towards spine to create a rounded back.
• Dosage: Repeat for 5-10 cycles.

** If experiencing discomfort: Focus on coordinating breath with movement rather than achieving extreme positions.

Quadratus Lumborum Stretch:

Helps relieve lower back pain and stiffness, especially after prolonged sitting or activities that strain the lower back, by targeting this deep muscle that connects the spine and pelvis.

• Procedure:

• Stand with feet shoulder-width apart. Use a wall or sturdy object for support.
• Cross one leg in front of the other and lean away from the crossed leg, reaching the arm on the same side overhead.
• A gentle pull is felt along the side of the torso.
• Dosage: Hold for 20-30 seconds, Repeat 2-3 sets on each side daily.

** Keep the hips and shoulders facing forward.