General Practice 2022

10 stretches for back and neck painço

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10 stretches for back and neck painço
10 stretches for back and neck painço
Anonim

Stretching exercises are a great way to relieve back pain, but also to prevent its onset. In addition to decreasing pain, these exercises help you relax and increase range of motion, providing rapid pain relief.

Stretching exercises can be performed at any time of the day, but ideally they should be done frequently throughout the day, especially for people who work for a long time sitting or in the same position. A good way to follow this recommendation is to take a 5-minute break to stretch between every 2 hours of work, for example. Here are some simple stretches to do at work.

At the end of the day, these exercises can still be done to help you relax and sleep better. To improve this effect, you can take a hot bath beforehand, as the heat helps to relax the muscles, increasing the effectiveness of the stretches.

1. Bending forward

With your legs together, bend your body forward as shown in the picture, keeping your knees straight.

2. Stretch your leg

Sit on the floor and bend one leg, until the foot is close to the intimate parts, and the other leg is well stretched. Bend the body forward, trying to support the hand on the foot, as shown in the image, keeping the knee straight. If it is not possible to reach the foot, reach the middle of the leg or ankle. Then do it with the other leg.

3. Reach the ground

This is similar to the first exercise, but can be done with more intensity. You should make an effort to try to put your hands on the floor, without bending your knees.

4. Stretch your neck

Tilt your head to the side and keep one hand holding your head, forcing the stretch. The other hand can be resting on the shoulder or hanging along the body.

5. Tilt your head back

Keep your shoulders squared and look up, tilting your head back. You can put a hand on the back of your head for greater comfort, or not.

6. Tilt your head down

With both hands superimposed on the back of the head, you should tilt your head forward, feeling your back stretch.

7. Sit on your heels

Kneeling on the floor, then place your buttocks on your heels and bring your torso close to the floor, keeping your hands stretched out in front of you, as shown in the image.

8. Put your hands behind your back

Sit with your legs bent, in a butterfly position, and with your back straight, try to bring your palms together, as shown in the image.

9. Twisting the back

Sit on the floor, place one hand close to your buttocks and lean your torso back. To help maintain this position, you can bend one of your legs and use it as a support for your arm, as shown in the image. Then repeat for the other side.

10. Pyramid with the hand on the ground

With your legs apart, open your arms horizontally, and lean your body forward. Support one hand on the floor, in the center, and turn the body to the side, keeping the other hand stretched upwards. Then repeat for the other side.

How to stretch correctly

During stretching it is normal to feel the muscle stretching, but it is important not to force too much so as not to harm the spine. Hold each position for 20-30 seconds and repeat the movement at least 3 times, or hold each position for 1 minute, followed.

If you feel any pain or tingling sensation, you should consult a physical therapist, so that they can assess the presence of any physical changes and that specific stretching exercises are indicated.

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