Spine stretches serve to relieve back pain due to poor posture, for example, increase elasticity, improve circulation, reduce joint stress, improve posture and promote well-being.
The spinal stretches should be made gradually and may cause mild discomfort, but if they cause a sharp pain, known as rachialgia, which prevents stretching, the elongation should be stopped.
Before exercising, the individual should take a hot bath or put a hot compress on the spine, especially if he has back pain, to warm up the muscles and facilitate stretching. Here's how to make a home-made compress on the following video:
Three examples of stretching exercises can be:
Cervical spine elongation
These stretches are great for relieving pain in the neck, shoulders and upper back which tends to get very tense due to fatigue or everyday stress, for example.
Stretching 1
Put your hands behind your head and take it forward and then back. Then, with just one hand, pull to the right side and to the left side, getting 30 seconds in each position.
Stretching 2
Lying with his head out of the stretcher, leaning on the therapist's hand, he let his head drop completely into the hands of the practitioner, while he should 'pull' his head toward him.
Stretching 3
With the same positioning, the therapist should turn the patient's head to one side, left in this position for 20 seconds. Then turn your head to the other side.
Stretching for dorsal spine
These stretches are great for relieving pain that affects the middle of the back bringing immediate relief from the symptoms.
Stretching 4
From the 4-way position, try to pull your chin against your chest and force your back up, remaining in the position that shows the image below.
Stretching 5
Sitting with your legs bent, raise one arm as shown in the image below. Stay in this position for 20 seconds.
Stretching 6
Slightly move your legs while raising your arms by joining them over your head, tilting your body to the right side and then to the left side, getting 30 seconds in each position.
Stretching for lumbar spine
These stretches are excellent for relieving back pain that arises due to fatigue or weight lifting effort, or during pregnancy, for example.
Stretching 7
Stay stopped at the position that shows the image for 20 seconds.
Stretching 8
With knees bent and feet flat on the floor and bring one knee to chest for 30 to 60 seconds, then repeat to the other knee and ending with both, as shown in the picture.
Stretching 9
Stay stopped at the position that shows the image for 20 seconds. Then do with the other leg.
These stretches can be made even during pregnancy, however, there are other stretching exercises in pregnancy that can also be done at this stage to relieve back pain.
Stretching can be done every day, especially if the subject suffers from back pain. However, it is important to consult the doctor to assess the cause of back pain that may be herniated disc, for example. In this case, stretches for a spine with disc herniation should be done under the guidance of the physician or physiotherapist, who may indicate other stretches as the individual needs.
See other stretching exercises:
- Stretching exercises to do at work
- Stretches for neck pain
- Stretching exercises for legs
