These back stretching exercises can be used to loosen your back muscles, which will reduce pain and make it much more comfortable to move around. Regular day to day activities will often lead to a stiff and uncomfortable back. Many people will spend hours a day sitting in front of a computer. This is one of the most common causes of back problems that people experience.
Bad back problems can also be caused because of lifting weights incorrectly or not sitting properly. The following are some of the best back stretching exercises which can be used by women. These will make your back much stronger and healthier.
1. Leg Stretch
This is an easy move which will stretch all of the muscles in your lower back. To do this, lie down on your back on a hard surface such as a floor. Bend your knees and place your feet on the floor. Now put your hands on your thighs and start to slowly pull your legs to your chest. Hold this position for 10 seconds and then relax. This exercise should be repeated 10 times, and ideally done every day.
2. Back Curve
The back curve exercise is another very simple stretch which can be used to relax your back and make it more comfortable. Lie on your stomach on the floor. Then try to lift both your legs and back up toward the ceiling.
3. Bum Lift
Lie down on your back with your knees bent and feet flat on the floor. Press down gently with your feet until you start to raise your bottom. Hold this position for 15 seconds and then relax. Repeat this exercise 10 times and then move onto something else.
4. Kneeling Stretch
You can also try kneeling down on the floor on all fours. Pull your neck upwards, which will stretch your back muscles. Hold this position for 10 seconds and then relax back to normal. After this, bend and push your stomach down onto the floor, hold this for 10 seconds and relax. Repeat these exercises 20 times.
Back problems can be a thing of the past if you regularly exercise. These exercises might be quite easy, but you need to do them on a regular basis. Try to set some time aside each day to do these back stretching exercises, because it will help to relax and stretch the muscles in your back. These should also help to strengthen your back, which will make it easier to avoid problems and back pain in the future.
Remember that none of these exercises should be very painful. If you experience pain when doing these exercises, you will need to stop and try something else.