OFF THE WALL
Sports & Remedial Massage
Bringing the gift of remedial massage to your workplace,
sports club or event
Tight and/or weak muscles are often at the root of back pain, especially lower back pain. The muscles of the back, the abdomen, and the buttocks all support the spine - these muscles are called the core muscles.
Strong and flexible muscles help maintain proper posture and help prevent back pain. Remember to warm up the muscles with 5 minutes of light mobilisation such as walking or riding a stationary bike before either stretching or strengthening exercises. If in doubt, check with your doctor.
Here are Kairen's top stretching and exercises for a better back.
Exercise 1: Arch up and Arch down
Exercise 2: The Cobra
Exercise 3: Spinal Twist
Stretches and mobilises the hips and lower back
relaxes the spine
Exercise 4: Upper back stretch
Exercise 5: Backward bend
Increases lower back flexibility
Strengthens back muscles
Exercise 6: side bend
Exercise 7: Knees to chest
Exercise 8: Neck stretches
right wrist with your left hand, apply gentle traction to
the right arm
Exercise 9: Hip/gluteal stretch
Exercise 10: Hip flexor stretch
Relieves back pain
Kneel on the floor ( a mat or towel will reduce the strain on your knees) lunge forward with your right leg.
Feel the stretch across your hip joint hold for 10 breaths.
Repeat on the other side
Lean your upper body back from your hips to make the stretch more intense.
Exercise 11: Hamstring Stretch