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Back Stretches
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Running Tip: Stretch and Strengthen Your Back
Life taxes the human back and spine. After working with so many clients with lower and upper back pain, I sometimes wonder why we ever stood up as a species. It is truly important to keep your spine both supple and strong.
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Snow Shovel Stretch: Lower Back
If you live in a place where Winter means lots and lots of snow, chances are you're burning tons of calories from shoveling. While you'll end up with a toned core and upper body, bending and lifting heavy loads of the white stuff can really do a number on your back. Take a break while shoveling and try these two stretches to relieve your sore lower back and hamstrings.
Treadmill Stretch: Upper Back and Shoulders
Even though running primarily works your lower body, you can still end up with a tight lower back and tense shoulders. After running on a treadmill this back stretch feels great! It's just nice to support your upper body and let the tension release.
Hit the Hay: Knee to Chest Back Stretch
After a stressful day at work or a night out on the town, it may be difficult to rest your mind and body enough to get some shuteye. I like to stretch in bed to inspire calmness, and if you liked the spinal twist bed stretch, here's another one that will target the muscles in your lower back. It's not only great for bedtime; I also like waking up and doing this stretch.
Stretch It: Easy Back Stretch
One thing I have learned from my years as a Pilates instructor is most folks don't twist enough. The spine likes to rotate. Here is a simple back stretch that feels great after running.
Stretch It: Grounded Wide Squat
When my lower back is sore from running or sitting all day, a Low Squat is just what I need to stretch that area and get relief. Here's a deeper variation that will also open your hips.
For instructions on how to do this stretch read more
Stretch It: Upper Back and Shoulder Stretch
After all those push-ups and side-arm raises you do, I'm sure your shoulders and upper body could use a nice stretch. This one is really easy to do, and it targets your upper back instantly. All you need is a sturdy chair with four legs.
Stretch It: Knee-to-Chest Stretch
The knee-to-chest stretch is a great way to stretch out the muscles of your lower back. This is one of my favorite back exercises because it feels so good. Here is how you do it:
- Lie on your back with your knees and hips bent and the backs of your heels flat on the floor.
- Slowly pull one knee to your chest as far as you can — you should feel a stretch in your lower back.
- Keep the opposite leg relaxed in a comfortable position, with your leg extended (shown) or you can bend your knee if that feels better).
- Hold for 30 seconds and then repeat with the opposite leg.
Stretch It: Fetal Position Back Stretch
This simple stretch can really help with lower-back pain as well as reduce tight muscles in your lower back (and hamstrings). If you ever do a tough session on a Roman Chair, you'll definitely want to stretch out your back. I like to call it the Fetal Position Stretch because you'll look like you're in the fetal position when you're in mid stretch.
Low Back Pain? Try Stretching Your Hip Flexors
After doing a sprint interval workout, my running buddy complained that sprinting often made her low back feel tight. I had a notion that her psoas might be tight. This muscle is a major hip flexor and it attaches to the low spinal vertebrae.
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