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6 stretches worth doing if your back hurts in the morning - Walla! health

2021-06-24T16:58:07.085Z

Did you get up in the morning and your back squeaky and sore? Does it take you a few minutes to straighten up? These are the exercises that can solve your problem in minutes >>



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6 stretches worth doing if your back hurts in the morning

One day it will just happen to you: you will get up in the morning and your back will refuse to cooperate - everything will feel squeaky and rusty and it will take you a few minutes to stand up straight.

Oh you already know the feeling?

So here's something that can help

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  • back pain

  • back pain

  • tension

Walla!

health

Sunday, 20 June 2021, 00:01 Updated: 00:02

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It’s hard to put your finger on the exact point in time where this is happening, but one day you get up in the morning and notice that something is a little squeaky.

Suddenly it is a little harder to straighten your back and stand up straight when you get out of bed, and it takes a few minutes for the "rust" to release and the pain to pass.

It is not even a characteristic of very advanced age, back pain can appear from the 20s of life, so it is a common problem that large sections of the population experience.



If this description sounds familiar to you, you should keep reading, because we will immediately list 6 stretching exercises that can be done in the morning and will relieve you in the mornings when your back hurts.

More on Walla!

Do you have a busy day?

This is what you need to do in the morning

To the full article

How long does it take from the moment you get up until you are able to stand up straight?

Back pain (Photo: ShutterStock)

1. Stretching a cat


To perform a cat stretching Standing six on your hands and knees, place your hands in a straight line below your shoulders and your knees parallel to your pelvis.

Inhale, arch your back, release your abdomen and let it fall down, bringing your chest forward and looking up.

When exhaling - stick your stomach to your back and arch your back up, turn your chin and look down at the floor or mattress.

Repeat these movements 10 times, to loosen the back and improve the range of motion.



2. Upper back stretch with a roll


Lie on your back with your knees bent, place a roll below you across the shoulder blades and fold your hands behind your head.

Use your legs to push yourself and roll the cylinder up and down along your upper back.

Perform 10 reps.

If you do not have a roll, even a yoga pad or a thick rolled-up blanket can do the job.

A woman performs a cat traction (Photo: Giphy)

3. Cobra Stretch


Lie on your stomach and place your palms under your shoulders. Press your legs and hips to the floor and push your upper body up. Hold this position for 3-5 seconds and descend back to the opening position. Perform 10 reps. This stretch focuses on the lower back and is very suitable for people who sit for long hours.



4. Twist your back


in a chair with your feet firmly on the ground, use the armrests of the chair to grip and twist the upper body only to the right. Stay in position for a few seconds and then do the same on the left side. If you want to deepen the stretch, you can also do it lying on a mattress. Lie on your back and bring your right knee to your chest and from there stretch it towards the left side of your body, while you turn your head and gaze to the right. Hold the pose for a few seconds. Now do the same with the left knee in the other direction.



Note: This stretch can feel a little uncomfortable, especially if you are not used to performing it.

But at no point should it hurt you.

Listen to your body and do not do things that cause you pain.

Focuses on the lower back.

Cobra Stretching (Photo: ShutterStock)

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5. Stretching the Back Thigh Muscles


Sometimes when our back thigh muscles contract excessively, we compensate for this with our backs as we bend or lean forward.

Stretching these muscles can help release them, relieve back loads, and improve pelvic motility.

Start lying down with one leg straight forward, and place the other leg against the wall without stretching the knee too much, hold for 10 seconds and then switch between the legs.



6. Preformis Stretch (Pretzel Stretch)


Lie on the floor or mattress with the face up, crossing the right ankle over the left thigh (with the left leg bent and the foot resting on the floor).

Place your palms under your left knee and gently pull it toward your chest.

Hold like this for about 10 seconds and switch sides - now your left ankle should be placed over your right thigh.

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Source: walla

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