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Title : Relieve Back Pain With These 7 Stretches In Just 7 Minutes
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Relieve Back Pain With These 7 Stretches In Just 7 Minutes

Does its low feel stiff, sore back and about to spasm, or is already there? Making these seven sections; perform this sequence three times a day and once the pain is considerably less, can be reduced sequence once a day, and ultimately, three to four times a week.

When ready to start, lying in bed or on the floor (preferably on a carpet, rug or yoga mat).

Pelvic Tilt Warming

Lie on your back with your knees bent and feet flat on the floor. In this relaxed position, the lower back will not be in contact with the ground.

Perform pelvic tilt tightening the abdominal muscles so that the lower back presses against the floor. Hold for 5 seconds, then relax. Repeat this movement three times and gradually build up to 10 repetitions.

Then, take a deep breath and contract your abdominal exhale, pulling your belly button toward the spine. Hold for 5 to 10 seconds. Repeat 10 times.

Now, you are ready to start stretching.

relieve your back pain Stretches With these 7 7 minutes

1. Hamstring Stretch Floor


what works? Back of the thighs (the hamstrings)

Hold for 30 seconds. Do this 2 times with each leg.

Helpful Hint :. Contract your abs when the legs takes up

2. Pull knees to chest


What works? Hips / buttocks (also known as Butt) / lower back

Hold for 20 seconds. Repeat with the other leg.

Helpful Hint: With your abs tight, try to straighten the right leg. If you feel any discomfort in the back, leave your right leg bent.

3. Stretch the spine


What works? Lower back / oblique

Hold for 20 seconds. Repeat on the other knee.

Helpful Hint:. Contract your abs before bringing your knees up and over

4. Piriformis Stretch


what works? The Glutes

Hold for 30 seconds. Repeat with the other leg.

Helpful Hint :. Contract your abs before crossing the leg and his foot resting on the opposite knee

5. Stretch flexors hip


what works? Hips / front thighs (quadriceps)

Hold for 30 seconds. Switch sides and repeat stretch.

Helpful Hint: Remember to contract your abdominal muscles, keep your shoulders down and back straight

6. Quadriceps lying down. Stretch


what works? Front of the thighs (quadriceps)

Hold for 30 seconds. Switch sides and repeat stretch.

Helpful Hint: Contract your abs before grabbing the top of the foot and bring your butt

7A.. Total stretching back



7B. Then try this ...


What works? entire back, shoulders, arms. Hold for 10 seconds.

SUCCESS! Hopefully, you are now experiencing significant relief from lower back pain.

Sticking to a regular routine of stretching back your lower back will feel good again!

Related:

• 6 bad positions are ruining your health - how to correct
• Do this exercise no Movement to tighten all the muscles
• 10 causes of fibromyalgia that your doctor may not know about
• Sleep 8 positions and their health effects

Source: holistic healthy living

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