this is a great article , for all you runners with back aches.
Living a more sedentary lifestyle is something that is all-too commonplace in a world where we increasingly rely on technology for more and more of the daily tasks that used to have us moving about to get accomplished. Anyone who works with computers, from home, or doing office work can attest to the fact that they probably don’t move around as much as they used to before the rise of smart phones, tablets and laptops. This is one reason among many why people need to put more of a conscious effort into taking care of the vessels we have the privilege of inhabiting. Stretching and exercise is something we all need to need to place more of a focus on, regardless if you move more during the day or not. The stats don’t lie, either.. About 31 MILLION people in the US alone experience some sort of lower back pain at any given time.
We have posted about the benefits of yoga and stretching before in an article titled “New Research Confirms Multiple Benefits of Yoga on your Body and Mind” and this here works off the same premise as that. Consistent stretching is good for your body and mind, period. (anyone who’s ever been in a martial arts class or something similar before can confirm this)
I came across these back stretches on Simple Organic Life not too long ago and figured it was worth passing it along to our subscribers here on The Mind Unleashed. This is a little something that we can all benefit from, whether we are already fit or not:
1. The hamstring floor stretch.
Hold for 30 seconds twice for each leg.
2. Knee to chest stretch.
This helps strengthen and relax your glutes. Hold for 20 seconds for each leg twice.
3. Spinal stretch.
This was a favourite of mine when I suffered sciatica. Hold for 20 seconds and repeat on the other knee. Do this as many times as you like but don’t overdo it.
4. The piriformis stretch.
Hold for 30 seconds and repeat with the other leg.
5. The hip flexors stretch.
Hold for 30 seconds and then switch and repeat.
6. The quadriceps lying down stretch.
Hold for 30 seconds on each side. Do this one twice on each side.
7. The total back stretch.
Hold this for 30 seconds and then try this:
Hold for 10 seconds on both sides.
Disclaimer: You should consult a physician before doing this if you are in doubt of your abilities to do it. The author is not a doctor and doesn’t claim to be.
thanks to the Mind unleashed