Back Stretches On The Floor

Relax and return to the starting.

Back stretches on the floor.

Here s what you can accomplish without any equipment at all. Sitting and standing exercises are practical and can be performed in nearly any setting but stretching on the floor can be even more effective. 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. Lift your head and shoulders slightly up from the floor as you reach toward your feet with your fingertips.

Begin by lying on your back with your knees bent and feet flat on the floor. The following stretches will target theses muscles. How to do knee to chest stretch. Engage your abdominal muscles as you flatten your back against the floor.

To perform the knee to chest stretch. If you experience back pain in your upper back and neck area it is most likely caused by poor posture. Most lower back exercises particularly those appropriate for beginners don t involve free weights or machines. Lie on the back on 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. Return to the starting position. Repeat 9 more times. Back stretches when done on a regular basis will maintain the flexibility of your spinal ligaments muscles and fascia.

Maintaining back mobility by doing a few back stretching exercises on a regular basis is important in terms of preventing back pain. Bring your hands to rest either behind your knees or right below your kneecaps. Hold for 5 to 10 seconds. Start by lying on your back with your knees bent and your feet flat on the floor.

Hold for 15 seconds. Doing a knee to chest stretch can help elongate the lower back relieving tension and pain. As you exhale contract your abdominal muscles and press the small of your back into the floor. Usually it s just you and the floor.

Lie on your back with your knees bent and feet flat on the floor. Breathe normally holding this position for up to 10. 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. Lie on your back with both knees bent and feet flat on the floor.