Spine stretching is used to relieve back pain due to poor posture, such as increasing elasticity, improving circulation, reducing joint stress, improving posture and promoting well-being.
Stretching of the spine should be done gradually and can cause mild discomfort, but if this causes acute pain, called spinal pain, which prevents you from stretching, you should stop.
- Before exercising.
- The individual should take a hot water bath or put a hot compress in his spine.
- Especially if he or she has back pain.
- To warm up the muscles and facilitate stretching.
- Find out how to make a homemade compress in the video below:.
Three examples of spinal stretching exercises can be
These stretches are perfect for relieving neck, shoulder and upper back pains, which are often very tense due to fatigue or daily stress, for example.
Stretch 1
Put your hands behind your head and move it back and forth, then, with one hand, pull to the right and left, leaving 30 seconds in each position.
Stretch 2
Remove the head from the stretcher, held by the therapist’s hand, completely release the head into the professional’s hands, while he must “pull” the head towards you.
Stretch 3
With the same positioning, the therapist should turn the patient’s head to one side, leaving it in that position for 20 seconds, then turn the head to the other side.
These stretches are perfect for relieving pain that affects the middle of the back, providing immediate relief from symptoms.
Stretch 4
Starting from the position of the 4 supports, try to rest your chin on your chest and force your back by staying in the position shown below.
Stretch 5
Sitting with your legs bent, lift one arm as shown in the image below and stay in this position for 20 seconds.
Stretch 6
Slightly separate the legs, raising the arms, joining them over the head, tilting the body to the right side and then to the left side, remaining 30 seconds in each position.
These stretches are excellent for relieving back pain due to fatigue or weight training, or during pregnancy, for example.
Stretch 7
Stand still at the position shown in the image for 20 seconds
Stretch 8
With your knees bent and your feet resting on the ground, take one knee against your chest for 30 to 60 seconds, then repeat with the other knee and finish with both, as shown in the image.
Stretch 9
Stay still in the position that shows the image for 20 seconds and then do it with the other leg.
These stretches can be done even during pregnancy, however, there are other stretching exercises during pregnancy that can also be done at this stage to relieve back pain.
Stretching can be done every day, especially if the individual suffers from back pain, however, it is important to consult the doctor to evaluate the cause of back pain that may be a herniated disk, for example, in this case herniated disk stretches should be performed under the direction of the doctor or physical therapist, which may indicate other stretches depending on the needs of the individual.
See other stretching exercises: