{"id":10105,"date":"2015-06-29T16:14:43","date_gmt":"2015-06-29T14:14:43","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/shamagazine\/?p=10105"},"modified":"2022-04-05T12:16:17","modified_gmt":"2022-04-05T12:16:17","slug":"7-stretching-exercises-to-relieve-back-pain","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/en\/7-stretching-exercises-to-relieve-back-pain\/","title":{"rendered":"7 STRETCHING EXERCISES TO RELIEVE BACK PAIN"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p>Back pain is a symptom everybody sometimes has suffered due to <strong>bad positions while sleeping, seating, lifting weight ore even walking<\/strong>. It can increase if we have a sedentary life or if we spend excessive hours in front of the computer.<\/p>\n<p>In order to solve this problem and relieve pains we present<strong> 7 simple strengthening and stretching exercises to relieve back pain<\/strong> that can be practiced at home in less than fifteen minutes. You can make them at the morning or in the evening.<\/p>\n<p>&nbsp;<\/p>\n<p><u><img loading=\"lazy\" decoding=\"async\" class=\" size-full wp-image-10108 alignleft\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/rodilla-en-el-pecho.jpg\" alt=\"rodilla en el pecho\" width=\"252\" height=\"122\" \/>Knees to the chest<\/u><\/p>\n<p>While lying on the back on the floor, bend <strong>one knee to the chest<\/strong> holding it with both hands. Keep this position for <strong>30 seconds<\/strong> and repeat the exercise with the other leg.<\/p>\n<p>Repeat this exercise for 10 times with each leg, trying to bring the knee each time closer to the chest.<\/p>\n<p><u><br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\" size-full wp-image-10123 alignleft\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/mirando-hacia-arriba-2.jpg\" alt=\"mirando hacia arriba 2\" width=\"250\" height=\"100\" \/>Facing up<\/u><br \/>\nWhile lying on the back with both knees bent and feet on the floor, join both legs keeping the back and shoulders touching the floor.<\/p>\n<p><strong>Rotate your hip until your knees touch the floor<\/strong> and make it again to the other side. Repeat the exercise<strong> 5 times <\/strong>to each side.<\/p>\n<p>&nbsp;<\/p>\n<p><u><img loading=\"lazy\" decoding=\"async\" class=\" size-full wp-image-10113 alignleft\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/rodilla-a-un-lado1.jpg\" alt=\"rodilla a un lado\" width=\"250\" height=\"103\" \/>Knee to the side<\/u><br \/>\nIn the same position than above, bring your right leg to the left side of your body until your knee touches the floor. Hold it with your left hand while your right leg is stretch on the floor. Take your right arm stretch to the right side of the floor.<\/p>\n<p>Keep this position 15 seconds and repite ir with the other knee. Repeat the exercise<strong> 5 times<\/strong> with each leg.<\/p>\n<p>&nbsp;<\/p>\n<p><u><img loading=\"lazy\" decoding=\"async\" class=\" size-full wp-image-10114 alignleft\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/pies-en-el-pecho.jpg\" alt=\"pies en el pecho\" width=\"250\" height=\"120\" \/>Feet to the chest<\/u><\/p>\n<p>This exercise is similar to the first one but this time you have to <strong>bend both knees instead of one<\/strong>, taking them to the chest and keeping the position for <strong>30 seconds<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<p><u><br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\" size-full wp-image-10115 alignleft\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/de-rodillas.jpg\" alt=\"de rodillas\" width=\"250\" height=\"324\" \/><\/u><\/p>\n<p>&nbsp;<\/p>\n<p><u>On your knees<\/u><\/p>\n<p>Get on your knees with your hand palms touching the floor and get down on your fours. Raise up your head and shoulders looking forward while pushing your low back and abdomen to the floor.<\/p>\n<p>Then make the opposite movement and push your low back and abdomen as if you wanted to touch the roof. Repeat this exercise for <strong>6 times<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><u>Flexors stretches<\/u><\/p>\n<p>While standing place your knee to the floor and <strong>bend your right leg<\/strong> placing your foot on the floor. Maintain this position for <strong>10 seconds<\/strong> and then change to the other leg. Repeat this exercise 3 times.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><u><img loading=\"lazy\" decoding=\"async\" class=\" size-full wp-image-10117 alignleft\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/cuadriceps-estirados-copia.jpg\" alt=\"cuadriceps estirados copia\" width=\"250\" height=\"123\" \/>Quadriceps stretches<\/u><\/p>\n<p>Lying on your left side put your head over your left arm, stretch your left leg on the floor and bend your right leg backward until touching your buttocks.<\/p>\n<p>Make the same exercise with the other leg and <strong>repeat it 3 times<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\">Practice these 7 stretching exercises to relieve back pain and you will feel the benefits!<\/p>\n<p style=\"text-align: center;\">\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Back pain is a symptom everybody sometimes has suffered due to bad positions while sleeping, seating, lifting weight ore even walking. It can increase if we have a sedentary life or if we spend excessive hours in front of the computer. In order to solve this problem and relieve pains we present 7 simple [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":10131,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[34],"tags":[],"class_list":["post-10105","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sport"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>7 stretching exercises to relieve back pain<\/title>\n<meta name=\"description\" content=\"We present 7 stretching exercises to relieve back pain that you will be able to practice at home in less than fifteen minutes.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" 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