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All of us need a flexible back which allows us to do the activities such as skating, dancing, sports, and gymnastics more easily. Naturally, bending forward is easier and is possible to a higher degree than bending backward. However, the range of motion of the back differs in each person. Few people have a higher degree of bending backward as well. Yes! You are born with a certain bony structure which allows a limited degree of movement. But this does not mean that you cannot do anything to improve its movement.
Adding certain stretches to your daily exercises can keep your back muscles flexible and prevent back injuries. Before you begin the stretching exercises, a five to ten minute warm-up of the back muscles helps the body to adapt to the stretches. So perform full-body movements such as walking, jogging, stair climbing, cycling, and dancing, etc. before performing the stretches.
Avoid overstretching, stretch only to the point of mild tension. These stretches shouldn’t cause pain or pinch your back muscles. Do not perform any of the exercises for more than 30 seconds.
Stretching is of course incredibly important to improve the range of motion in your back. However, do not feel bad if you can’t spend extra minutes on stretching exercises. Incorporating few changes in your daily activities honestly can bring a big difference. Pay attention to these little things and see the difference.
Switch to sleep on your back
Although there are controversies regarding the sleeping posture, sleeping on your back, preferably without a pillow aligns your head, neck, and spine in a neutral posture. This makes you feel more easy and natural to do the stretching exercises the next morning. It also reduces your back pain.
Sit in lotus posture or full lotus posture (“Padmasana”) when appropriate. If doing this is not possible at your desk, you may twist towards your left and right by 90 degrees frequently.
While you stand
Straightening your spine while standing or sitting correlates positively with your spine’s flexibility. Slouching restricts the muscles in your lower back, neck and shoulders. Standing or sitting straight lengthens your spines discs, and thus their flexibility is improved.
Keep your muscles engaged to target more flexibility. Move frequently while you are standing to wait in a queue if possible. It is not only interesting and adds little more fun.
While climbing stairs try skipping one or two steps to stretch further. Also, while walking you may take giant steps to give a stretch to your legs which they are craving for. This can increase the flexibility of your back.
To make the above-mentioned actions easier, comfortable clothing which does not restrict these movements is important. So do not overlook on your clothing.
It takes time to increase the flexibility of your back and accomplishing this needs patience, as the task can be very easy to very difficult based on your body type. The more you condition your back muscles, the more flexible it turns and you can have a better posture. So make these stretches part of your daily routines and make the cheerleading elements such as jumping, stunting or tumbling easier to perform.