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Bright Health Insurance Massage Therapy Downtown Chicago

BEST STRETCHES TO PREVENT BACK PAIN

Back pain is caused by many everyday activities, such as slouching at your desk or over-exerting at the gym. As you stretch regularly, you increase your flexibility and decrease the risk of injuries to your back. Following strengthening exercise, stretching reduces muscle soreness.

The following are three simple stretches you can do to keep your back limber and strong. Knee-To-Chest Stretch

As you do this stretch, your muscles in the hips, the groin, and your lower back will be loosened, allowing you to move more easily. Keep your back in a neutral position throughout this stretch to maximize its benefits. Holding your abdominal muscles tight will help you maintain a gentle arch.

1. Lie down.
2. Bend your right knee up toward your chest. Hold this pose for 15-30 seconds.
3. Return to the starting position.
4. Do the same with the left leg.

Child’s Pose Stretch Stretch your gluteus maximus, hamstrings, and spinal extensors with this traditional yoga pose. Your spine, neck, and shoulders will be relieved of pain and tension. Your body’s relaxing effects also promote flexibility and blood circulation along the spine, while loosening up tight lower back muscles.

Here are the steps to perform Child’s Pose:
1. You should rest your hips on your heels while on your hands and knees.
2. Walk your hands out in front of you as you bend forward at the hips.
3. Lean back on your thighs.
4. Your palms should face up as you extend your arms forward and sideways.
5. Breathe deeply and relax any tight muscles.
6. Continue for one minute.

If necessary, repeat this pose several times. You can do it between each other stretch. Standing Back Arch
1. Your feet should be shoulder-width apart as you stand straight up.
2. Touch your lower back with the palms of your hands. Relax by taking a few slow, deep breaths.
3. Keep your knees straight and bend your upper body backward. Rest your hands on your back. Repeat 5 times.
4. Reverse your position slowly.
5. Do this five times.

American Back Center 122 S. Michigan Ave Suite 1265 Chicago, IL, 60603 (shared entrance with National Louis University)

(312) 939-4121 Discount parking available at 17 E. Adams lot.

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