Physical inactivity can be the cause of numerous health issues, including shortened and weak muscles, which lead to hip, back, and knee pain. Stretching is one of the most effective ways to improve flexibility and prevents such issues.
Namely, it offers numerous health benefits, such as:
improved body posture
Improved flexibility and prevention of muscle and ligaments sprains
Improved circulation and muscle and joint pain relief
Stress relief and increased energy
Improved heart health and lower blood pressure
Moreover, as the feet carry the whole weight of the body, stretching can help you improve flexibility and soothe pain in various areas of the body. Here are 5 exercises that can help you relieve back pain:
Curl Your Toes
While sitting on a chair, with the feet on a towel on the floor, crumple it with the toes a few times, and try to lift it. Hold until you count to 10, and repeat with the other leg.
While lying on the back with the knees bent, bring the right one near the chest, hug it, and start doing circles. Point the toes to reach a twelve o’clock position, and outwards to reach six o’clock. Make a few repetitions, and switch legs.
You should walk on the tiptoes for 20 seconds, and 20 more with the toes outwards. Make a break, count to 10, and repeat 4 times.
Sit with the left knee bent, wrap one end of an exercise band around the chair, and the other on the right foot. Try to bring the toes together and hold. Repeat 10 times, and switch legs.
Bend the right leg and place the left one on a chair. From a standing position, raise and lower the right leg, but make sure it is aligned with the foot. Make 10 repetitions, and so the same with the left leg.
The physical therapist David Nolan of Massachusetts General Hospital explains:
“It may have taken you many months to get tight muscles, so you’re not going to be perfectly flexible after one or two sessions. It takes weeks to months to get flexible, and you’ll have to continue working on it to maintain it.”
Yet, note that researchers also maintain that you need to warm up the muscles before you stretch them, in order not to hurt them. Nolan adds:
“When everything is cold, the fibers aren’t prepared and may be damaged. If you exercise first, you’ll get blood flow to the area, and that makes the tissue more pliable and amenable to change.”
As soon as you warm up, do these 5 exercises and you will relieve back pain and prevent numerous other issues and pain in the body!