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Lower Back Stretches

Lower Back Stretches for Pain Relief 🙏

Lower back pain can be debilitating, but there are stretches that can help provide pain relief. Some effective stretches include:

  • Child’s Pose: Kneel on the floor and sit back on your heels, then slowly lower your upper body to the floor while extending your arms forward.
  • Cat-Cow Stretch: Start on all fours, then arch your back up like a cat and then lower it down like a cow.
  • Seated Forward Bend: Sit on the floor with your legs extended in front of you, then reach forward and try to touch your toes.

Best Lower Back Stretches for Flexibility 🙏

If you’re looking to improve your flexibility and prevent lower back pain, try these stretches:

  1. Standing Forward Bend: Stand with your feet hip-width apart, then slowly bend forward and try to touch your toes.
  2. Supine Twist: Lie on your back and bring one knee across your body, then gently twist your torso in the opposite direction.
  3. Bridge Pose: Lie on your back with your knees bent, then lift your hips off the ground while keeping your feet flat on the floor.

Lower Back Stretches for Desk Workers 🙏

Sitting at a desk all day can cause tension and tightness in the lower back. Here are some stretches that can help relieve discomfort:

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StretchDescription
Seated Spinal TwistSit on a chair with your feet flat on the floor, then twist your torso to one side while holding onto the back of the chair.
Standing Hip StretchStand with your feet hip-width apart, then cross one ankle over the opposite knee and slowly lower into a squat.
Upper Body StretchStand up and interlace your fingers behind your back, then gently lift your arms up and away from your body.

Gentle Lower Back Stretches for Beginners 🙏

If you’re new to stretching or have a sensitive lower back, try these gentle stretches:

  • Supine Hamstring Stretch: Lie on your back and extend one leg straight up, then gently pull it towards your chest using a towel or strap.
  • Knee-to-Chest Stretch: Lie on your back with your knees bent, then bring one knee towards your chest and hold it with both hands.
  • Standing Forward Fold: Stand with your feet hip-width apart, then slowly bend forward and let your upper body hang down towards the ground.

Effective Lower Back Stretches for Athletes 🙏

Athletes often put a lot of strain on their lower backs, so it’s important to incorporate stretches into their routine. Some effective stretches include:

  1. Pigeon Pose: Start in a push-up position, then bring one knee towards your chest and place it on the ground in front of you with your foot flexed.
  2. Standing Quadriceps Stretch: Stand with your feet hip-width apart, then bend one knee and grab your ankle, pulling it towards your glutes.
  3. Child’s Pose: Kneel on the floor and sit back on your heels, then slowly lower your upper body to the floor while extending your arms forward.
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