Corrective Chiropractic Blog

Stretches to Relax the Back

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According to chiropractic team at the Corrective Chiropractic of Sandy Springs, Buckhead, Atlanta, and Decatur, stretches are a great way to release built up tension of back muscles. Muscle strain and stress are typically due to over usage from heavy lifting or over-straining, and/or poor posture habits, which can cause some back muscles to remain inactive. There are back exercise options in the form of stretches can gradually relieve the accumulated stress in your back muscles, and thus, prevent and reduce pain.It is ideal to combine the mentioned stretches with corrective chiropractic care.

Back Wheel

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In other words, this exercise is simply rotating backward. But no matter how simple it may seem, if you do it in a wrong way, it would cause you more problems that alleviating the existing ones.

Steps to do it properly:

  1. Stand in front of a sturdy support in front of you. That could be a pole or a door frame.
  2. Hold the object with your hands.
  3. Spread your feet shoulder-wide.
  4. Rotate first to the left and hold the stretch for about 15 seconds without letting off the object.
  5. Repeat the exercise to the right.
  6. After completing both the left and right stretches, leave the object and stand straight to relax.
  7. Repeat the stretches for 15 times in 3 sets.

 Child Posture

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This is one of the most effective yoga postures which can stretch your back. Yoga is known for its miraculous effects on both the mind and the body, so after sitting for too long or working vigorously, you should perform this stretch.

Steps to do it properly:

  1. Come in the ‘horse position’ with both hands and knees on the ground.
  2. Slowly start extending your palms in front of your body.
  3. After reaching a certain distance, bring your hips towards the ground and sit on your toes.
  4. You can bring your hands nearer if you cannot sit properly; however, you shouldn’t bring them too close to lose the stretch experienced in the back.
  5. Hold this position for as long as you can. Note your timing.
  6. Repeat the exercise 15 times in 3 sets, extending the stretch time after every rep.

Spinal Twist

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This particular stretch is made for twisting the back muscles and extending the glutes to loosen them. The preferable time to do it is in the morning; however, you can do it anytime during the day. 

Steps to do it properly:

  1. Lie down on the yoga mat or floor with your face to the ceiling.
  2. Extend your arms away from either side of your body so that you lie in a “T” position.
  3. Bend your knees upward with your toes on the mat/floor.
  4. Gently bend the knees first to the right completely twisting your back so that the knees either touch or come near to the ground and hold this stretch for about 15 seconds.
  5. Keep your shoulders intact to the floor/mat during step ‘d’.
  6. Repeat the stretch to the left for the same duration as stated above.
  7. Do 15 reps in 3 sets. After each rep, increase the timing of the stretch by 2 seconds.
  8. Relax between the sets.

A stiff back can be a hurdle in your daily activity. You can perform the afore-mentioned stretches advised by your Sandy Springs Chiropractor, Dr. Callerina Natori and keep yourself fit.

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