Although most people focus on ‘mirror muscles’ while hitting the gym, it is equally important to build a strong back. And when you work on your back muscles, it is necessary to stretch those muscles after your workout routine is complete. It helps you prevent injury and muscle soreness and improve flexibility and range of motion.
If you are already focussing on your back muscles and searching for good stretches for those muscles, you are at the right place. This article will help you find what you are looking for, and you can include these stretches in your back workout routine.
Let’s begin with understanding these five great lower back stretches.
- Piriformis Stretch
This stretch targets your piriformis muscle, which lies deep in your buttocks. Stretching this muscle helps relieve pain and tightness in your lower back and buttocks.
Steps to do a piriformis stretch:
Start with lying on your back with your feet flat on the floor while bending your knees. Then place your left ankle at the base of your right thigh. Now, put your hands behind your right thigh and pull up towards your chest until you feel the stretch. Try holding this position for 30 seconds to 1 minute, and then do this stretch on the opposite side.
- Knee to Chest Stretch
This stretch helps relax your glutes, hips, and thighs and promotes overall relaxation.
Steps to do a knee-to-chest stretch:
Lie on your back with your feet flat on the floor while bending your knees. Extend your right knee straight out along the floor. Draw your left knee towards your chest by clasping your hands at the top of your shinbone or behind your thigh. Then, try to lengthen your entire spine without lifting your hips. Release tension, if any, while breathing deeply. Try holding this pose for 30 seconds to 1 minute and repeat with the other leg.
- Cat-Cow Stretch
Along with being a great way to wake up your spine, Cat-Cow stretch also targets your shoulders, neck, and chest.
Steps to do Cat-Cow stretch:
You can begin with a table-top position where your hands and knees will be on the ground. Allow your belly to fill with air by pressing into your hands and feet while you inhale to look up. Then, tuck your chin into your chest and arch your spine towards the ceiling while you exhale. You can follow this pattern of movement while moving with each breath. Continue this for 1 to 2 minutes.
- Child’s Pose
This pose stretches your spinal extensors and relieves pain and tension throughout your spine and neck. It also loosens tight lower back muscles while promoting flexibility and blood circulation along your spine.
Steps to do Child’s Pose:
Start with your hands and knees on the ground, then sink back through your hips and allow them to rest on your heels. Now, hinge at your hips while you fold forward and walk your hands out in front of you. Next, rest your belly on your thighs and extend your arms alongside your body with your palms facing up. Try holding this pose for approximately 1 minute.
- Sphinx/Cobra Stretch
This stretch allows you to be active and relaxed while stretching and strengthening your spine, buttocks, and chest.
Steps to do the sphinx stretch:
Start with lying on your stomach and your elbows underneath your shoulders. Extend your hands in front while palms facing down and set your feet slightly apart. Then, slowly engage your lower back, buttocks, and thighs while lifting your head and chest. Breathe deeply and stay strong in your lower back and abdominals while pressing your pelvis into the floor. Gently close your eyes or gaze straight ahead. Try holding this pose for 30 seconds to 1 minute.
The above stretches will provide relief from lower back pain and enhance flexibility. You should avoid sitting for long periods and maintain good posture to keep yourself away from back pain.
If this information excites you, you are highly likely to love the fitness world. However, if you are further interested in building a great career in this fitness field and helping others achieve their fitness goals, get certified with the American Sports & Fitness Association.
