Reducing the Back Pain through Stretching

It’s important to consider that stretching should be a part of any exercise routine as it helps in improving the flexibility. Sedentary lifestyle leaves you stiff and hunched over and is contributing to a number of infirmities. Stretching provides you opportunity to feel relaxed and looser via relaxing your tendons and moving your muscles by a full range of motion. Increasing blood circulation is another benefit of stretching that makes you feel warmer and more active.

For the office workers, the importance of stretching increases as they have to spend a lot of time in sitting position. The long period sitting posture rigorously harms your neck and back. A number of office workers suffer from any type of back pain. When they leave their place it’s an uncomfortable experience for them to move fast or join any fast pace activity. Constant sitting causes the back muscles to weaken which results in poor posture as well. A weak back and exhausted muscles stress your spine that furthermore affects your hips, knee, shoulder, hamstrings and calf muscles.  Your lower spine compresses more in sitting position. It’s important to combine proper posture with stretching to prevent back pain.

Usual back pain can be treated with many regular stretches. The typical back pain reduces within a week or two without any particular treatment. Stretching offers flexibility and strength to avoid stiffness and weakness from back muscles. Here are some of the stretching exercises that you can perform easily in order to relax you back:

• Sit on a chair and drop your head down slowly to your knees. Move your hands up in the air then slowly lower them down and place your palms on the floor. Rest in the pose and hold for about twenty seconds. Slowly sit back. Repeat the pose three to five times.

• Lying on your back on a floor mat and bring your right knee towards your chest. Hold it with both hands for five to ten seconds. Pull the knee to feel a little tension in the muscles. Switch legs simultaneously. Repeat the move on each side for eight to ten times. Pull both the knees together in the end for about five to eight times for ten seconds.

• Stand straight. Then bend yourself to touch your toes with your fingers without bending your knees. It may be difficult in the beginning to touch the toes but keep trying. This is such good move to enhance flexibility in many major muscles group. Repeat it ten to fifteen times.

How to Relieve the Aching Neck via Yoga Stretches

Yoga stretches are one of the best approaches to be aware of your body. They make you comfortable in using your mind and body in your environment. These stretches are the basic of yoga poses that enhance your flexibility and balance. Practicing yoga offers many benefits to your mind and body. There are certain yoga postures that typically work in isolation and target a single muscle.

Reasons of Aching Neck

Neck muscle pain is one of the most commonly experienced pains. People who spend their days hooked over a computer, reading books, driving or watching movies may suffer the neck stiffness. No or a little change in the position of neck for too long may cause neck pain while contracting and tightening the neck muscles. This may lead to headaches and tensions also. To reduce the tightening and stiffness in neck muscles try to incorporate a variety of yoga stretches in your daily routine. These stretches provide muscular relief even without painkillers as meds usage should be avoided. It’s much better to change your lifestyle a bit and practice yoga in order to alleviate the neck pain. It’s recommended to ask your doctor before beginning any exercise routine.

Sideways Neck Stretch:

The sideways neck stretch in both the shoulder sides loosens up the muscles around the neck. It’s simple to perform while seated. Position your head above to your spine directly while sitting comfortably in a chair. Inhale and exhale properly while doing the stretches. Lower down your right ear to your right shoulder till you feel a stretch in left side. Pause and repeat the stretch in left side. It’s a great way to increase flexibility and endurance in neck muscles. Repeat five to ten times.

Front to Back Tilt:

As similar to sideways neck stretch you have to tilt your head back and forth in order to relax your neck muscles. To do this lower down your chin to your chest while taking a deep breath and pause for a few seconds. Gently raise your head towards the sky and pause. Repeat the set for 10 times. This stretch assists in reducing the double chin as well.

Child Pose:

Yoga offers a unique but natural posture that is known as child’s pose. It’s the typical curled pose of little kids while sleeping and a great way of relaxing the muscles and reducing stress. The child’s pose totally relaxes the neck and back muscles. Sit on the floor while bending your knees with your big toes touching each other. Bend your head towards the floor while bringing your buttocks to your heels. Put your hands by your side and rest in the pose for about 3 to 5 minutes. This restorative position helps you in alleviation of back and neck stiffness.