Well, this week I have been talking about back pain.
I hope you have enjoyed the last few videos and articles.
If you missed them, you can check them out here:
- Best AB Exercise for Those with Back Pain
- 2 Easy Ways to Relax Your Hip Flexors
- 2 Tips that Athletes Can Do To Fix Their Back Pain
- How to Reduce Back Pain When Exercising
Now, here’s what I have for you today.
Rick Kaselj, MS
I wanted to go through the best stretch for the lower back. This is called the Cat and Dog Stretch.
CLICK HERE to watch the YouTube video.
I had Orsy go through the stretch.
Move into the four-point position with your hands directly underneath your shoulders. You don’t want your hands too far forward, because that can put unnecessary stress on your shoulders. Your knees should be directly underneath your hips, and your knees are about hip-width apart. This allows you to focus on your back and work on the mobility in your spine.
The Cat and Dog Stretch loosen up those tight areas in the spine and works on mobility in the spine.
The first movement is the dog stretch. On an inhale, bring your head up, drop your chest, arch through your back, and tilt your pelvis forward. The next movement is the cat stretch. On your next exhale, tilt your pelvis back, rounding out the mid-back and dropping your head. Press away from the ground and look toward your belly button. Stretch to the point where you feel light resistance and then stretch in the opposite direction.
Hold the dog position for about a second or two and then move in the opposite direction to the cat stretch. Inhale into a dog, exhale into a cat. Go through 5 to 10 repetitions of the exercise. You will probably notice that you are able to go a little bit further as you loosen up your neck, mid-back, and pelvis. This is an excellent lower backstretch.
There you go, now it’s your turn! Give it a go before you exercise in order to loosen up that lower back. It is the best stretch that you can do for your lower back. You can do it before working out, you can do it when you wake up, and you can do it in the evening in order to loosen up that lower back.
Give that exercise a go and let me know how it goes.
Make sure to swing by ExercisesForInjuries.com. There is a good chance that I have a video, an interview, or a blog post on your injury or pain. Enter your injury or pain into the search bar on the top right of the screen. There is a good chance that I have something for you that will help you.
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Rick Kaselj, MS
If you want to end your nagging back pain and get back to pain-free workouts, then click here to check out the Low Back Pain Solved program.