Category Archives: stretches

Essential stretches for lower back pain – hamstring stretches – active sitting part VII

Stretches for lower back pain include hamstring stretches.

Stretches for lower back pain are just as important for a healthy back as stomach and back strengthening exercises. Many people don’t realise how important leg strength, flexibility and mobility are for the back. In order to be able to move in a back friendly way, we need to keep the legs strong and flexible. Prolonged sitting often results in shortened hamstrings. As a result the muscles balance that keeps the back healthy and upright gets disturbed. This can result in back pain. Stretches for lower back pain include leg stretches such as the hamstring stretch. Stretches for lower back pain also include the hip flexor stretch we introduced in the last post. As with hip flexor stretches we encourage you to stretch the hamstrings on a regular basis, too.

Hamstring Stretch

1. Start by sitting on the exercise ball. Straighten out one leg in front of you.

2. Hold onto the table.
3. Keeping the back straight, bring the chest towards the leg, lean forward with the upper body. You should feel a stretch in the hamstring of the straight leg. Hold this position for 10 seconds.
• Repeat stretch 3 times on each leg

Variation for Calf Muscles:
1. Repeat the previous exercise, but when you lean forwards towards the straight leg, pull the toes towards the shin. Feel how the stretch moves into the calf muscles.
• Repeat stretch 3 times on each leg

The following exercise will exercise your legs, stomach and back at the same time. Keep you stomach muscles tight throughout the exercise.

Squat
1. Have your knees at least shoulder width apart, place your ankles directly beneath your knees on the floor.
2. Place your hands on the edge of the table and lift your bottom of the ball, keeping the knees over the ankles. • Repeat 3 to 5 times

Variation for strength:
1. As before have your knees over your ankles and bring your upper body forward.
2. Place your hands on the outside of the ball next to your hips.
3. Bring your upper body forward until you are able to lift your bottom off the top of the ball. Check your knees are still above your ankles. Hold for 5 to 10 seconds.
• Repeat 3 to 5 times

Essential stretches for lower back pain – hip flexor stretch – active sitting part VI

The hip flexor stretch is one of the essential stretches for lower back pain.

In the pervious posts we mostly looked at stretches and back strengthening exercises in particular for the up back, neck and shoulders. Today you will be introduced to the hip flexor stretch an essential in the stretches for lower back pain. Hip flexors are those muscles that flex (= shorten the distance between two body parts) the legs towards the hips, they bend the leg towards the upper body. This movement happens in the hip joints. Hip flexors are very strong muscles because we use them all the time. Strong muscles tend to be short. Problem with the hip flexors can arise when they become too short. Then they can exasperate many back problems because they pull the pelvis forward and arch the lower back. We will examine this in detail in a later post. When you sit in work all day, your hip flexor is kept short. It is a good idea to do a hip flexor stretch at least once a day. Of all the exercises when engaging in back strengthening exercises in particular, this stretch is extremely valuable. It is one of the most valuable stretches for lower back pain. It makes any back strengthening exercises much more effective. It can greatly help to alleviate lower back pain.

Hip flexor stretch:

1. Stand up and hold on to the table top.

2. Clench your gluteus muscles and pull you stomach in while maintaining your breathing.

2. Bend both knees slightly.
3. Standing on one leg lift the other ankle onto the ball, keeping the knees together.
4. Keeping the standing leg slightly bent, straighten out the other leg over the ball and backwards. You should feel a stretch in the groin and thigh. Hold this position for 20-30 seconds.
• Repeat stretch on both sides

Back strengthening exercises, stomach exercises and spinal mobility exercises – active sitting program part V

In the previous posts you learned about simple stretching, mobility and back strengthening exercises. You were introduced to an important concept when engaging in back strengthening exercises. It is important to include stomach exercises into your workout to help regain a good muscle balance. Please be sure to review the general guidelines about spinal movement before continuing with the next set of exercises.

Pelvic Mobility sideways:

Start by sitting on the ball resting your hands on the table in front of you.

1. Keep the shoulders still and rest the wrists on the table while rolling the ball sideways.
2. Lift one cheek of your buttocks of the ball while rolling sideways.
3. Roll the ball over to the other side.
• Repeat 10 times

Pelvic lifts sideways:

1. As above roll the ball away to one side.
2. When lifting the pelvis up sideways, hold this position for about 5 to 10 seconds. This exercise will strengthen the muscles of you hips and lower back. It’s one of the more subtle yet effective and important back strengthening exercises.
3. Repeat the exercise on the other side. • Repeat 3 to 5 times on both sides

Variation for strength:

1. Start as above, lifting one side of the pelvis of the ball.
2. Let go of the table and reach with the arm/hand towards the ground on the side you are lifting the pelvis. Hold for 5 to 10 seconds and repeat on the other side.

Neck stretches variation:

1. Start as above, lifting one side of the pelvis of the ball.
2. Let go of the table and reach with the arm/hand towards the ground on the side you are lifting the pelvis. While keeping your head facing forward drop you ear towards your should. Hold the stretch for about 15 seconds and repeat on the other side.

Neck stretches – the third set of exercises in the active sitting program part III

Neck Stretches in the Active Sitting Exercises

In the previous post you were introduced to two simple neck stretches and mobility exercises. Please be sure to review the general guidelines about spinal movement before continuing with the next set of exercises. As a quick reminder, avoid head movements in more than one direction. That means you only tilt your head but don’t turn it at the same time. Don’t try to mobilise or do neck stretches were you are twisting and turning or rolling the head.

Ear to Shoulder Neck Mobility

1. Start with the head being upright, shoulders are back and your back is straight, rest your hands in your lap.
2. Drop your head away sideways, bringing the ear towards the shoulder. Make sure to keep the chin up.

• Perform this 3 to 5 times on each side

Neck Stretches:
1. In order to stretch the neck muscles while doing the above exercise, drop one hand down and let your arm hang along the body.

2. Now drop the head away from this side towards the opposite shoulder. By pushing the hand towards the floor, you can increase the stretching feeling.
Again hold this position for about 10 seconds.
• Repeat 3 times on both sides

Shoulders:

1. Pull the shoulders back. Make sure not to arch the back. To ensure a good spinal position, keep the tummy muscles tight.

2. Push the shoulders forward, letting your hands rest in your lap and round the back a little. Extend your arms out forward and stretch the muscles in your shoulders by pushing your arms forwards

3. Shrug the shoulders pulling them up to the ears as hard as you can. Hold this position for 3 seconds and then relax. Avoid holding your breath.

• Repeat all of the above 3 to 5 times

Look out for Active Sitting Part IV for more exercises.

Neck stretches – great exercises to do while sitting in work – active sitting program part II

The following set of neck stretches will help you relax you neck muscles. They will also mobilize your neck. Moving your back and neck reduces the adverse effects of inactivity through prolonged sitting. The neck stretches and the exercises in our active sitting program mobilize your joints, strengthen your musculature, stretch tight and tense muscles and increase your overall level of energy. The exercises are easily done and can be repeated frequently during the day. The more you engage in the simple routine the less likely you will suffer from the effects of continuous inactivity.

Spinal movements should be unilateral, the movement should only take place in one direction. We should for example avoid twisting and bending the spine at the same time. This applies to exercises as well as daily movements. Exercises or movements to ‘loosen up’ such as rolling the head can cause damage rather than being helpful and should be completely avoided. Be sure to review the general guidelines which apply to neck stretches as well as all the other exercises you will find on this site.

Spinal movements should also avoid hyper-extension of the back, you should not curve the back backwards. Again, some exercises such as dropping the head back should therefore be avoided.

When exercising on the ball, sit upright and allow the spine to be in its natural curve and in good alignment. Breath normally during all neck stretches. Tighten the muscles in your stomach (simply pull your stomach in) as the musculature supports the lower back, stabilizes the hip and makes the exercise more effective. Hold on to the edge of the table or rest your wrists on the edge of the table, unless instructed otherwise.

EXERCISES FOR THE NECK & SHOULDERS:

Pigeon

1. Push the head forward, as far as possible, while keeping the shoulders back.

2. Pull the head back, keeping the chin down. Hold your head in this double chin position, then push it forward again.

• Repeat exercise 3 to 5 times

The above is a mobility exercise to improve joint functionality. To use it as one of our neck stretches

1. push the head forward as before.

2. Then pull the head back and down again and hold this position for about 10 seconds, feeling a stretch in the back of the head and neck. • Repeat stretch 3 times

Head Turn

1. Keeping the shoulders straight and still and rest your hands in your lap.

2. Turn your head as far as possible, looking over your shoulder. Repeat on the other side. Compare the two sides and see if you have equal mobility when turning your head.

• Repeat 3 to 5 times

You will find Part III of the Active Sitting Program and more neck stretches in the next post.

Flying Form

back strengthening exercises and more