Flexibility isn’t something everyone thinks of when they consider their overall health. If you want to go about your day pain-free and without your body holding you back, however, taking some steps to improve your flexibility may help.
Whether you are getting out of bed, sweeping the floor, or grabbing the cereal box from the top shelf, your level of flexibility is a huge factor in how easy or difficult the task is for you. The muscles in your back, specifically, play a role in all of these daily activities and dozens more.
Since flexibility is one of those things you lose if you don’t practice, incorporating stretching into your everyday routine is essential. So, to keep your back muscles happy, here are a couple of stretches to practice a few times per week.
The Pretzel
Called either “the pretzel” or “side twist,” this stretches your internal and external obliques, piriformis, and erector spinae.
Follow these steps to do The Pretzel:
- Sit on the floor (or yoga mat) with your legs next to each other and extended down away from your body.
- Keeping your torso upright, flex your right knee. Cross it over your left leg and place your right foot on the floor to the outside of your left knee.
- Twist your torso to the right, positioning the back of your left elbow against the outside of your right knee.
- Place your right hand on the floor, palm down, 12 to 16 inches behind your hips.
- Keeping your buttocks on the floor, use your right knee to hold the left elbow in place while twisting your head and shoulders to the right until you feel a stretch.
- Repeat the stretch on the other side by placing your left foot on the outside of your right knee, and your right elbow against the outside of your left knee.
[Related: Exercise Machines That Won’t Agitate Your Back]
Lying Knee to Chest
This stretches your gluteus maximus, hamstrings, and erector spinae muscles.
Six steps make up this stretch:
- Lie on your back with your legs next to one another, extended down away from your body.
- Flex your right knee and hip to elevate your right thigh towards your chest. Your knee should be just above your hip.
- Grab the back of your right thigh underneath your knee.
- Keep your left leg down on the ground in the starting position throughout the stretch.
- Use your arms to pull your right thigh further towards your chest until you feel a stretch in the target muscles.
- Repeat the stretch with your other leg.
Stay Flexible, Stay Healthy
Whether you are trying to improve your tennis swing or just put your groceries on the top shelf a bit more easily, keeping flexible — like all aspects of health and fitness — affects your everyday quality of life.
If you are interested in promoting back health through yoga, check out these yoga poses to combat back pain. When a few stretches in your living room are not enough to get the job done, however, Spencer Chiropractor is ready to help you keep moving. Call us at (253) 874-9001 or visit our Contact page.