Back Stretches Archives - yourdailysportfix.com yourdailysportfix.com Sun, 21 Apr 2024 11:14:24 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.3 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png Back Stretches Archives - yourdailysportfix.com 32 32 3 Ways to Alleviate Lower Back Pain https://yourdailysportfix.com/3-ways-to-alleviate-lower-back-pain/ Fri, 12 Apr 2024 12:49:00 +0000 https://yourdailysportfix.com/?p=24560 Did you wake up with an unpleasant pain in your lower back or perhaps strain yourself during a tough workout? Fortunately, you don’t have to wait for that irritating pinch in your lower back to go away on its own. Here are some effective ways to alleviate your lower back pain swiftly and effectively. Glute […]

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]]> Did you wake up with an unpleasant pain in your lower back or perhaps strain yourself during a tough workout? Fortunately, you don’t have to wait for that irritating pinch in your lower back to go away on its own. Here are some effective ways to alleviate your lower back pain swiftly and effectively.

Glute Foam Roll

Find a foam roller and sit on it. Start by leaning onto your right side and bending your right knee, using the right leg to move you back and forth before doing the same on the left. This helps to create blood flow, which could help to relax the tissue surrounding the tender area.

Quad Foam Rolling

Here’s a technique that will help to alleviate lower back pain that affects your hip flexors and quads. By rolling on the foam roller with your quads, you’ll be able to soften the tissue and promote blood flow.

Plank

While this may be a classic core workout, planks can help you alleviate lower back pressure. This move also specializes in enhancing your stability, meaning that you won’t just alleviate pain but strengthen your lower back and core.

The post 3 Ways to Alleviate Lower Back Pain appeared first on yourdailysportfix.com.

]]> Stretches to Help You Get Rid of a Pinched Nerve https://yourdailysportfix.com/stretches-to-help-you-get-rid-of-a-pinched-nerve/ Fri, 22 Mar 2024 08:29:00 +0000 https://yourdailysportfix.com/?p=24537 There’s no worse feeling than when you wake up or you are going about your day and you suddenly feel a pinched nerve. As a result, this discomfort can ruin your day. Fortunately, stretching can help. Here are some stretches to help you get rid of a pinched nerve and get back to your day. […]

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]]> There’s no worse feeling than when you wake up or you are going about your day and you suddenly feel a pinched nerve. As a result, this discomfort can ruin your day. Fortunately, stretching can help. Here are some stretches to help you get rid of a pinched nerve and get back to your day.

Chin Tuck

This easy stretch starts with you standing up straight with your shoulders down and back. Keep your eyes lifted and looking forward as you drop your chin until it touches your chest. Do three sets of 10 to 12 sets.

Standing Scapular Retractions

Stand upright and bend your elbows 90 degrees while keeping them tucked into your sides. Squeeze your shoulder blades together and pull your elbows back. Keep your shoulders down and continue looking forward throughout the movement.

Quadra-ped Cat-Cow

Go down on your hands and knees. Move your hips back toward your heels and bring your chin to your chest. Arch your back and extend your neck up. Alternate between these two positions 10 times. Do three sets.

The post Stretches to Help You Get Rid of a Pinched Nerve appeared first on yourdailysportfix.com.

]]> Start Your Day with These Stretches to Relieve Tension in the Morning https://yourdailysportfix.com/start-your-day-with-these-stretches-to-relieve-tension-in-the-morning/ Mon, 04 Sep 2023 08:23:00 +0000 https://yourdailysportfix.com/?p=23716 While individual needs and preferences will certainly vary, in general, morning is regarded as the best time of day for exercise. Working out upon waking has been shown to increase metabolism and provide a boost of energy that can have a positive impact on the entire rest of your day. Stretching, in particular, can also […]

The post Start Your Day with These Stretches to Relieve Tension in the Morning appeared first on yourdailysportfix.com.

]]> While individual needs and preferences will certainly vary, in general, morning is regarded as the best time of day for exercise. Working out upon waking has been shown to increase metabolism and provide a boost of energy that can have a positive impact on the entire rest of your day. Stretching, in particular, can also improve circulation and loosen stiff joints caused by lack of movement throughout the night. If you tend to wake up feeling tight, read on for some simple, yet effective stretches to help you start your day on the right foot.

Cat-Cow Stretches

Waking up with a stiff back is a common occurrence that can be a real pain in the… well, you know. Cat-cow stretches are an excellent way to release tension and wake up your spine. On a cushion or yoga mat, stand on all fours with your wrists under your shoulders and your knees under your hips. Inhale and begin to slowly arch your back, lifting your tailbone and chin. Exhale as you round your spine, tucking your chin and tailbone like a cat. Continue to flow between the poses for 5 cycles, syncing your breath with each movement.

Standing Forward Fold

To relieve a tightness in the lower back and hamstrings, stand on your mat with your feet hip-width apart. Breathe in, then slowly begin to fold forward at your hips as you exhale. Continue until you feel a mild to moderate stretching sensation in the backs of your legs, bending your knees slightly if needed. Place your hands on the floor or grab opposite elbows and relax into the stretch. Hold for 3 deep breaths, then slowly roll up to standing.

Child’s Pose

Child’s pose is another effective way to ease discomfort in the lower back, hips, and shoulders for those who prefer a gentler stretch. Using a yoga mat or folded blanket for support, kneel with your big toes touching and knees spread apart. Sit back on your heels, then reach your arms forward and lower your chest to the ground. Rest your forehead on the floor and breathe deeply, holding for 10-15 breaths.

The post Start Your Day with These Stretches to Relieve Tension in the Morning appeared first on yourdailysportfix.com.

]]> ersion="1.0" encoding="UTF-8"?> Back Stretches Archives - yourdailysportfix.com yourdailysportfix.com Sun, 21 Apr 2024 11:14:24 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.3 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png Back Stretches Archives - yourdailysportfix.com 32 32 3 Ways to Alleviate Lower Back Pain https://yourdailysportfix.com/3-ways-to-alleviate-lower-back-pain/ Fri, 12 Apr 2024 12:49:00 +0000 https://yourdailysportfix.com/?p=24560 Did you wake up with an unpleasant pain in your lower back or perhaps strain yourself during a tough workout? Fortunately, you don’t have to wait for that irritating pinch in your lower back to go away on its own. Here are some effective ways to alleviate your lower back pain swiftly and effectively. Glute […]

The post 3 Ways to Alleviate Lower Back Pain appeared first on yourdailysportfix.com.

]]> Did you wake up with an unpleasant pain in your lower back or perhaps strain yourself during a tough workout? Fortunately, you don’t have to wait for that irritating pinch in your lower back to go away on its own. Here are some effective ways to alleviate your lower back pain swiftly and effectively.

Glute Foam Roll

Find a foam roller and sit on it. Start by leaning onto your right side and bending your right knee, using the right leg to move you back and forth before doing the same on the left. This helps to create blood flow, which could help to relax the tissue surrounding the tender area.

Quad Foam Rolling

Here’s a technique that will help to alleviate lower back pain that affects your hip flexors and quads. By rolling on the foam roller with your quads, you’ll be able to soften the tissue and promote blood flow.

Plank

While this may be a classic core workout, planks can help you alleviate lower back pressure. This move also specializes in enhancing your stability, meaning that you won’t just alleviate pain but strengthen your lower back and core.

The post 3 Ways to Alleviate Lower Back Pain appeared first on yourdailysportfix.com.

]]> Stretches to Help You Get Rid of a Pinched Nerve https://yourdailysportfix.com/stretches-to-help-you-get-rid-of-a-pinched-nerve/ Fri, 22 Mar 2024 08:29:00 +0000 https://yourdailysportfix.com/?p=24537 There’s no worse feeling than when you wake up or you are going about your day and you suddenly feel a pinched nerve. As a result, this discomfort can ruin your day. Fortunately, stretching can help. Here are some stretches to help you get rid of a pinched nerve and get back to your day. […]

The post Stretches to Help You Get Rid of a Pinched Nerve appeared first on yourdailysportfix.com.

]]> There’s no worse feeling than when you wake up or you are going about your day and you suddenly feel a pinched nerve. As a result, this discomfort can ruin your day. Fortunately, stretching can help. Here are some stretches to help you get rid of a pinched nerve and get back to your day.

Chin Tuck

This easy stretch starts with you standing up straight with your shoulders down and back. Keep your eyes lifted and looking forward as you drop your chin until it touches your chest. Do three sets of 10 to 12 sets.

Standing Scapular Retractions

Stand upright and bend your elbows 90 degrees while keeping them tucked into your sides. Squeeze your shoulder blades together and pull your elbows back. Keep your shoulders down and continue looking forward throughout the movement.

Quadra-ped Cat-Cow

Go down on your hands and knees. Move your hips back toward your heels and bring your chin to your chest. Arch your back and extend your neck up. Alternate between these two positions 10 times. Do three sets.

The post Stretches to Help You Get Rid of a Pinched Nerve appeared first on yourdailysportfix.com.

]]> Start Your Day with These Stretches to Relieve Tension in the Morning https://yourdailysportfix.com/start-your-day-with-these-stretches-to-relieve-tension-in-the-morning/ Mon, 04 Sep 2023 08:23:00 +0000 https://yourdailysportfix.com/?p=23716 While individual needs and preferences will certainly vary, in general, morning is regarded as the best time of day for exercise. Working out upon waking has been shown to increase metabolism and provide a boost of energy that can have a positive impact on the entire rest of your day. Stretching, in particular, can also […]

The post Start Your Day with These Stretches to Relieve Tension in the Morning appeared first on yourdailysportfix.com.

]]> While individual needs and preferences will certainly vary, in general, morning is regarded as the best time of day for exercise. Working out upon waking has been shown to increase metabolism and provide a boost of energy that can have a positive impact on the entire rest of your day. Stretching, in particular, can also improve circulation and loosen stiff joints caused by lack of movement throughout the night. If you tend to wake up feeling tight, read on for some simple, yet effective stretches to help you start your day on the right foot.

Cat-Cow Stretches

Waking up with a stiff back is a common occurrence that can be a real pain in the… well, you know. Cat-cow stretches are an excellent way to release tension and wake up your spine. On a cushion or yoga mat, stand on all fours with your wrists under your shoulders and your knees under your hips. Inhale and begin to slowly arch your back, lifting your tailbone and chin. Exhale as you round your spine, tucking your chin and tailbone like a cat. Continue to flow between the poses for 5 cycles, syncing your breath with each movement.

Standing Forward Fold

To relieve a tightness in the lower back and hamstrings, stand on your mat with your feet hip-width apart. Breathe in, then slowly begin to fold forward at your hips as you exhale. Continue until you feel a mild to moderate stretching sensation in the backs of your legs, bending your knees slightly if needed. Place your hands on the floor or grab opposite elbows and relax into the stretch. Hold for 3 deep breaths, then slowly roll up to standing.

Child’s Pose

Child’s pose is another effective way to ease discomfort in the lower back, hips, and shoulders for those who prefer a gentler stretch. Using a yoga mat or folded blanket for support, kneel with your big toes touching and knees spread apart. Sit back on your heels, then reach your arms forward and lower your chest to the ground. Rest your forehead on the floor and breathe deeply, holding for 10-15 breaths.

The post Start Your Day with These Stretches to Relieve Tension in the Morning appeared first on yourdailysportfix.com.

]]>