How to improve your lower back flexibility
Begin lying on your stomach, then gently prop yourself up onto your forearms, keeping your back relaxed figure 2. Supported Bridge with Hip Opener Begin lying on your back.
Always wanted to do wheel pose with ease? Frustrated that forward bends are so difficult and don't know why?
Every forward bend is a back bend in disguise! Improving back flexibility is the most often requested routine I get—whether it's in a class, a private session, through Facebook, though Instagram, or through my website. Everyone seems to want a more flexible back.Lower Back Stretches
This is a really good thing, because a more flexible spine reduces overall back pain, helps you sleep because of previously mentioned reduced back pain! What you may not consciously realize is that everything in your body is connected. So when one part of your body is tight or constricted, it has a domino effect on the rest of your body. Often, in order to improve back flexibility, we need to make space on either side of the spine—most notably, in the hips and the shoulders.
These seven yoga poses will help you open your hips, open your shoulders, create more space in your body, and improve your overall back flexibility. I recommend doing all seven of these yoga poses at least three times a week, finishing with your favorite spinal twist when you are done.
Take lots of deep breaths, and relax.
How to Improve Lower Back Flexibility
Flexibility starts in the mind. If you believe you can, you will. If you believe you are flexible, you will be.
Come to all fours with hands under shoulders and knees under hips. Kneel on a firm but padded surface, such as a yoga mat.
Point your toes so your shins are resting against the ground.
Sit back on your heels. Bend forward and allow your chest to rest on your thighs. Place your hands on the ground in front of you, with straight elbows. Walk your fingers forward until you feel a stretch along your low back.
Yoga Poses to Improve Back Flexibility
Hold for seconds and repeat three times. Walk your arms out at an angle to target the muscles on each side of your low back. Walk you hands forward and to the right to target the left low back muscles and vice versa.
Prone press-ups improve low back extension, or your ability to bend backward. Lie on your belly on a firm, padded surface. Bend your elbows and bring your hands underneath your shoulders.
Keep your back relaxed and slowly straighten your elbows as far as possible to lift your chest off the ground. Keep your hips in contact with the ground throughout the movement. Hold this position for 20 to 30 seconds, then relax back down to the ground.
But before you start your back exercises, you should do some warming up. This will help to loosen your back muscles and prepare them for the stretching exercises. When you perform exercises to increase your back flexibility you should exercise the entire back — from the neck and shoulders to the waist and hips. A lot of people suffer from pain and stiffness in the back neck.Lower Back & Hip Flexibility Exercises + Stretches
This is generally experienced after sitting or standing in one position for a long time — for instance sitting in front of the TV or computer. Over a period of time this pain builds up and can even lead to serious problems like spondilitis which can cause severe and prolonged headaches and head reeling. One of the best precautions for this common problem is doing back exercises regularly so that the neck and the spine remain flexible.
Some common exercises which can be performed by everyone for the wellbeing of the back include stretching the neck both ways, forward and backwards, stretching and rolling the shoulder muscles, and bending sideways, forward and backward at the hips.
Apart from these common exercises there are many specific ones which can be done to focus on a particular region on the back. For instance, if you suffer from stiffness and pain in the neck region, there are certain specific exercises of the neck and shoulder which can give you relief in very little time.
Check with your doctor before beginning a program to improve low-back flexibility, however, to ensure you do not have any injuries that could prevent you from safely exercising. Engage in low-impact aerobic exercise that keeps the back flexible without placing excess pressure on your spinal disks.
Examples of low-impact exercises suited for back flexibility include walking, riding a stationary bicycle, using an elliptical machine, swimming or taking a water aerobics class. To reap the greatest benefits, you must increase your heart rate for at least 20 minutes, recommends Ullrich.
Warm up for five to 10 minutes before a back-stretching session by walking or lightly jogging. This will warm cold muscles, making your back more flexible and less prone to injury. Lie on your back with your arms straight, palms and feet flat on the floor. Slowly rotate your knees toward your left side, touching your left knee to the ground to feel the stretch in your lower back.