Posté le: Mer 11 Avr - 11:08 (2018) Sujet du message: lower back muscles exercises
Stiff back muscles put added strain on the vertebrae because they limit the spine’s natural movements. Stretching low back and lower body muscles can alleviate tension, reduce pain, and better support the spine.
A few typical stretching exercises that may be recommended include:
Back muscle stretches, such as lying on the back and bringing the knees and chin to the chest, pulling slightly on muscles in the neck, shoulders, and torso. Stretching these muscles grants the spine more flexibility and lessens the chance of muscle strain.
Hip and gluteus muscle stretches, lower back muscles exerciseswhich focus on the hip flexor, gluteus muscles, and piriformis muscles. Stretching these muscles minimizes tension in the lower body and maintains a healthy range of motion. For example, the piriformis muscle can be stretched by lying on the back, pulling one knee to the chest and across the body while the other leg is flat. This should produce a slight pulling sensation in the buttock or upper thigh.
Hamstring stretches, which aim to gradually lengthen the hamstring muscles, lessening strain across the lower back. The hamstring muscles originate in the pelvis and extend down the back of the thighs to the knee. Hamstring stretches can be done in a gentle, supported manner in order to protect the lower back.
Stretching should not hurt; it is advised to stop if a stretch causes pain. Stretches should be held long enough to feel the muscles loosen up—between 20 and 30 seconds—and repeated 5 to 10 times. Breathing deeply helps relieve muscle tension and can make stretching easier.