Back Stretches On The Floor

If you experience back pain in your upper back and neck area it is most likely caused by poor posture.

Back stretches on the floor.

Seated figure 4 stretch stretches for on the floor. Hold for 5 to 10 seconds. Lie on the back on the floor. Relax and return to the starting.

Return to the starting position. Keeping your back flat on the floor rotate your hips to the left lowering your legs down to the floor until a gentle stretch is felt. Lie on your back with both knees bent and feet flat on the floor. Breathe normally holding this position for up to 10.

But no worries we identified the muscles that are tight on most of the population and listed specific upper back stretches below to help you release them lessen your back pain and increase your mobility. Hold for 15 seconds. To perform the knee to chest stretch. Sitting puts your spine under a lot of pressure much more pressure than if you stood all day and it.

Most lower back exercises particularly those appropriate for beginners don t involve free weights or machines. Sitting and standing exercises are practical and can be performed in nearly any setting but stretching on the floor can be even more effective. Begin by lying on your back with your knees bent and feet flat on the floor. Doing a knee to chest stretch can help elongate the lower back relieving tension and pain.

Engage your abdominal muscles as you flatten your back against the floor. Summary while seated on the floor with your legs extended hook a towel around the bottom of your heels and use it to pull yourself forward and stretch your hamstring and lower back muscles. Back stretches when done on a regular basis will maintain the flexibility of your spinal ligaments muscles and fascia. Lift your head and shoulders slightly up from the floor as you reach toward your feet with your fingertips.

Start by lying on your back with your knees bent and your feet flat on the floor. Bring your hands to rest either behind your knees or right below your kneecaps. Usually it s just you and the floor. If you have a private office or a clear area of floor available these stretches will allow you to stretch more muscle groups in your trunk.

Here s what you can accomplish without any equipment at all. The following stretches will target theses muscles. Lie on your back with your knees bent and feet flat on the floor. How to do knee to chest stretch.