Stretching

Easy Stretches to Prevent Back Pain

By --
Saturday, 27 May, 2023

Easy Stretches to Prevent Back Pain- Many of our everyday activities, such as sitting at a desk with poor posture or working out too hard at the gym, can cause back pain.

However, regular stretching can help prevent this pain by increasing the flexibility of our back muscles and decreasing the risk of injury. Additionally, if we do stretching exercises after strengthening exercises, it can also help prevent muscle soreness.

Research has shown that stretching exercises can significantly reduce the risk of lower back pain, especially if done regularly. When we stretch, we increase blood flow to our muscles, which helps them stay loose and flexible. This, in turn, reduces the likelihood of muscle strains and other types of injuries.

Before your workout:

Prioritize getting enough good quality sleep.

keeps your hunger hormones in check-This means that it helps regulate the hormones in your body that control your appetite.
Set boundaries with their electronics -Setting boundaries with electronics at bedtime is important for a good night's sleep.

Hydrate, hydrate, hydrate.

Crucial to overall health Water is crucial to our overall health. It plays a vital role in maintaining body temperature, facilitating the transportation of nutrients, and eliminating waste.
Properly hydrated Drinking enough water also helps keep our skin healthy, and can prevent dehydration which can cause headaches, fatigue, and dizziness.
Exact water needs vary from person to person. the amount of water you need depends on various factors such as your age, gender, activity level, and climate.As a general rule, A suggested daily intake of water is to consume a minimum of eight 8ounce glasses, which is approximately equal to 2 liters.

Grab a snack.

Eating a small snack before hitting the gym can provide energy and prevent low blood sugar, but avoid heavy meals.
Cardiello emphasizes that without food, there is a lack of energy available for output.

Ensure that you are appropriately dressed and equipped with suitable attire and footwear for the specific exercise or workout you are engaging in.

Choose the right sports bra for your activity.
A low-impact bra may work for yoga, but for running, opt for high-impact support.Invest in proper sneakers for your workouts.
Comfortable shoes can improve endurance and make your workout more enjoyable.
Ensure your workout clothes fit well and are appropriate for the activity.
Nothing is worse than discomfort during a workout.
Check out SELF Fitness Award-winning leggings, shorts, and sports bras for inspiration on workout gear.

Work in a dynamic warm-up.

Dynamic warm-up enhances physical activity by improving blood flow, neuromuscular activation, and range of motion through active movements.
Tailor it to your specific activity and gradually increase intensity to prevent injury and improve performance.

During the workout (safe s-t-r-e-t-c-h-i-n-g)

Firstly talk with gym provider to start a new exercise in gym.

Stretching is important for workout routines, but it can cause damage if done on cold muscles.
A 5-10 minute warm-up activity, such as walking or cycling at a comfortable pace, is recommended before stretching to increase body temperature and blood flow.
When stretching, avoid sudden, jerky movements and gradually ease into the stretch until mild tension is felt.
Holding the stretch for at least 30 seconds allows muscle fibers to elongate and improve flexibility.
Do not push beyond the point of mild tension and relax into the stretch to avoid injury.

After your workout

Static stretching

Static stretching can be beneficial for cooling down and resetting your body after a workout.
It can help prevent injury and improve joint mobility and range of motion.
Unlike warm-up stretches, cool-down stretches should be held for at least 15 seconds each.
Effective cool-down stretches include hamstring, quad, and shoulder stretches.
To maximize the benefits of stretching, it's important to avoid going straight from your workout to a seated position.

Using a foam roller.

Using a foam roller can help with workout recovery and increase range of motion, according to experts.
Foam rolling can also help minimize post-workout soreness by increasing blood flow to the tissues used during exercise.
To speed up recovery, it's recommended to foam roll regularly and properly.
Some effective areas to foam roll include the quads, hamstrings, IT band, and back muscles.
By incorporating foam rolling into your routine, you can potentially see improvements in recovery time and overall muscle health.

Refueling with post-workout nutrition

Refueling with post-workout nutrition is essential for recovery.
After a workout, your body needs carbohydrates and protein to replenish glycogen stores and rebuild muscle.
Not eating after a workout can leave you feeling hungry and tired.
To make it easy, pack a post-workout snack or pre-order a shake ahead of time.
Proper nutrition can help you recover faster and avoid feeling hangry later on.

Workouts logbook

1. Keeping track of your workouts can help you challenge yourself each time you exercise.
2. It ensures that your workout routine is giving you the desired results.
3. You can look back at your progress and decide when it's time to increase intensity.
4. Regularly tracking your workouts helps to monitor your progress and achievements.
5. Looking back at all the progress you've made can give you a sense of accomplishment and motivation to keep going.

Cool shower especially in hot weather and after a workout

While there's no definitive proof that it aids recovery, it can help your body return to baseline if you're overheated.
Cold water immersion may contribute to the perception of recovery, which can help with actual recovery.
Some athletes find that a cool shower after a workout helps them mentally and/or psychologically.
Lowering the shower temperature slightly can be an easy way to include a cool shower in your post-workout routine.

https://www.self.com/story/8-things-to-do-before-and-after-a-workout-to-get-better-results

How to Perform a Knee-to-Chest Stretch: Steps and Benefits

This exercise routine involves lying on your back with legs extended.
Raise and flex your right leg, drawing the knee closer to your chest.
Hold onto your knee or shin with your right hand and gently extend your leg to its maximum comfortable position.
Tighten your abdominal muscles and press your spine into the floor while remaining in the knee-to-chest position. Hold for 5 seconds.
Slowly return to your starting position and repeat the same sequence with your left leg.
To work both legs at once, repeat the exercise with both legs simultaneously.
Repeat the entire sequence five times for a complete workout.
This exercise routine can help to stretch and strengthen your abdominal muscles, back, and legs. It's a great way to improve flexibility, reduce lower back pain, and improve posture.

Introduction to back flexion and extension exercise

You looking for a quick and easy exercise to improve the posture ? Looking no further than the cat- cow stretch !

Start on your hands and knees with your hands directly under your shoulders.
Then, rock forward onto your arms and round your shoulders, holding for 5 seconds.
Next, rock backward and sit your buttocks as close to your heels as possible, holding for 5 seconds.
Return slowly to your starting position and repeat five times for a simple yet effective way to stretch and strengthen your back muscles.
This stretch is also great for increasing flexibility and relieving tension in the spine.

Standing back arch: A step-by-step guide

Stand up straight with your feet shoulder-width apart.
Put the palms of your hands on your lower back. Take a few slow, deep breaths to relax.
Bend your upper body backward, keeping your knees straight. Support your back with your hands. Hold for 5 seconds.
Return slowly to your starting position.
Repeat five times.

The bottom line

Stretching can be a helpful tool in relieving and preventing lower back pain.
By improving muscle endurance, stretching can help to alleviate tension and stiffness in the lower back, which are common causes of pain.
Static stretches that target the muscles in the lower back and hips, such as the seated forward fold or the knee-to-chest stretch, are particularly effective for reducing pain and discomfort.
Incorporating regular stretching into your daily routine can also help to prevent lower back pain from developing in the first place.
By keeping your muscles loose and flexible, you can avoid putting undue strain on your lower back and reduce the risk of injury.