Back stretches are important because they treat and prevent back pain. Relief can be found by practicing your stretches at least twice a day, once in the morning and once at night or in the evening. Stretches should be held for 20-30 seconds a piece. I always prefer longer stretching because it feels so good. Let's start with the top, your neck and shoulders.
Ear to Shoulder Stretch: Gently bend the neck to one side as if to touch the ear to the shoulder until a stretch is felt in the side of the neck. Switch to stretch the other side.
Extension - Life face-down on the floor with your legs together and extended straight. Bend you arms with hands behind your neck. Lift your head and arch your back while lifting the upper body off the ground towards the hips.
Shoulder Squeeze: Place your hands behind your head, with your thumbs resting against the back of your neck for support, and squeeze your shoulder blades together. Your fingers should not be locked together. Hold then slowly released and repeated until the upper back feels looser. You can do a variation of this exercise by starting with your arms at your sides and moving your elbows downward, while squeezing your shoulder blades together.
Shoulder stretch: This exercise is good for stress-related back pain. Put your left arm, straightened, directly in front of your face with your upper arm directly under your chin. With your right hand, gently push your left wrist, pushing your left arm closer to your body. Repeat with the other arm.
Seated Forward Bend - Sit on the edge of a chair. Bend forward from your hips while keeping your back straight. Drop your head and relax your neck and shoulders. Bring your arms up and hold onto your elbows. Lean into the stretch more. Take a deep breath in and out. Sit up slowly and breath in and out once more.
The Child's Pose - Get on all fours. Take a deep breath and bend back so that your bottom is resting on your heels. Place your forehead on the floor and your arms by your side with palms facing upward. Relax your body and take several breaths in.
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