Fitness news:
There are many exercises that can help you strengthen and stretch your lower back muscles. Some of them are:Knee-to-chest stretch: This exercise can help elongate the lower back muscles, relieving tension and pain. To do this, lie on your back with your knees bent and your feet flat on the floor. Using both hands, pull up one knee and press it toward your chest. Hold for five seconds and then switch legs. You can also do this with both legs at the same time12.Lower back rotational stretch: This exercise can help improve the flexibility and mobility of your lower back. To do this, lie on your back with your knees bent and your feet flat on the floor. Keep your shoulders firmly on the floor, and slowly roll your bent knees to one side. Hold for five to 10 seconds and then switch sides. Repeat a few times on each side12.Bridge exercise: This exercise can help strengthen your lower back, glutes, and hamstrings. To do this, lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal and buttock muscles and lift your hips off the floor, forming a straight line from your knees to your shoulders. Hold for a few seconds and then lower your hips back to the floor. Repeat a few times13.Cat-cow stretch: This exercise can help loosen up your lower back and spine. To do this, kneel on your hands and knees, with your hands under your shoulders and your knees under your hips. Slowly arch your back, pulling your belly up toward the ceiling and bringing your head down. Then slowly let your back and belly sag toward the floor and bring your head up. Repeat a few times13.Seated lower back rotational stretch: This exercise can help stretch your lower back and obliques. To do this, sit on a chair or a stool with your feet flat on the floor. Cross your right leg over your left leg and brace your left elbow against the outside of your right knee. Twist and stretch to the right side, holding for a few seconds. Then switch sides and repeat13.These are some of the best lower back exercises that you can try at home or at the gym. You can also check out the links below for more information and instructions on how to perform these exercises correctly and safely. Remember to warm up before you start and to stop if you feel any pain or discomfort. I hope this helps you with your lower back health.
Yours in fitness and health
Learn more:
1. mayoclinic.org2. medicalnewstoday.com3. jackedgorilla.com4. backintelligence.com5. bing.com6. verywellhealth.com7. mayoclinichealthsystem.org8. verywellfit.com+6 more