Stretching Exercises for Your Back

Your daily basis activities can often lead to stiffness fatigue and pain in the muscles of your spine by the time this can lead to several secondary disorders which include significant back pain and increasing the risk of a back injury many times

For dealing with these cases many physical therapist suggest some exercises and stretches for your back which you can learn quickly and effectively by visiting your physical therapy just once and can perform at home on daily basis this touches will relieve your back pain and also prevent any future back pain some of the stretches  are

Knees to Chest Stretch

 For performing this stretch

  • Lie in the supine position with your knees bent and your feet flat on the floor
  • Now place your both hands on the back of your thighs or just below your knees and pull your legs towards your chest
  • Continue to pull until you feel gentle stretch
  • Hold this position for 15 seconds and return to the starting position
  • Repeat this exercise 9 more time

Supine Twist Stretch

Performing this exercise 

  • lie on your back with your knees bent and feet flat on this floor
  • Now keep your bad flat on the floor and rotate your hips to the left side
  • Lower your legs to the ground until you feel a gentle Stretch
  • Hold this for about 15 seconds
  • Return to the starting position
  • Repeat this exercise about nine times or more if you can

Prone Bridging Stretch

Repeat this sequence nine more times

Here is how to perform this exercise

  • Lie flat on your stomach
  • No prop yourself up on your elbows extending your back
  • After that straighten your both elbows so your back will be further extended
  • Continue straightening your elbows until you feel a gentle stretch in your back
  • Try to hold this position for 15 seconds
  • Return to the starting position and repeat this exercise 9 or more times

Make sure to visit your physical therapist before starting any home base set of exercises these exercises are equally beneficial for both people suffering from back problems for people who are trying to avoid any back problem by exercising make sure that you do not push yourself any farther if you feel pain while performing any exercise.

also immediately contact your physical therapist in case of any pain after any of the exercise or during the exercise

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