Bad Back

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Too much hunching over that computer over Lockdown? Exercising like never before (to get out of the house). Back now playing up? Try these stretches.

Supine Spinal Twist     

Lie on your side, your upper legs and arms out in front of you, hand on top of hand, bent knee on top of bent knee, heels tucked towards bum. Throughout this stretch your bottom knee and arm must not leave the floor and your upper knee must remain on your bottom knee. Take your upper arm around in a semi-circle to try and touch the ground behind your back. Both arms remain extended elbows braced. Complete 12 semi circles on each side     

Supine Hip Twists

Lie flat on your back, legs propped up at 90 degrees, feet flat on the floor, slightly over hip width apart. Collapse both knees to the right so that they both touch the floor, your left knee touches your right ankle. Your hip rises on the left hand side. Both shoulders remain on the ground. Now raise knees up (feet clamped to the floor) until they are vertical then collapse them to the left, so that both knees touch the floor and the right knee touches the left ankle. Complete 12 of these stretches on each side.

Piriformis Stretch

The piriformis is a small muscle in the glutes, it is one of the most important external hip rotators. This stretch is the most important stretch to combat Sciatic pain.

Lie on your back with both feet flat on the floor and your knees bent. Place the outside of your left ankle on top of your right knee. Interlock the fingers of both hands behind your right knee (as shown above), and pull it and thus your left ankle towards your chest.

Glutes Stretch

The gluteal (glutes) muscles are the group of three muscles which make up your buttocks. Their origin is at the hip and they insert onto the thigh bone. Their functions include extension, abduction, external rotation and internal rotation of the hip joint.

Standing grasp and lift the right leg by the knee, using both arms, and pull it up towards your chest. You should feel pull in your right buttock (glute) muscle. Otherwise you can do this stretch lying down flat on your back. As above with non-stretching leg pushed flat on the floor. Progression: pull the right leg (still in its stretched position) over to you left shoulder

Hamstring Stretch 1

The hamstrings are three muscles at the back of the thigh between the hip and the knee.

Extend your left leg in front of you, knee pushed back. Flex your right leg at the knee underneath you. Bend over your extended leg to touch your toes, to enhance this stretch pull your toes up towards you.

.Hamstring Stretch 2

  

Roll over to lie flat on your back. Pull and hug your knees into your chest. Hold this position then, release your knees and hold your toes, straighten your legs, bracing your knees. If you cannot get your knees fully braced, drop your hands down to ankles, or further down the legs. Keep your head firmly back against the floor throughout.

Hip (Pigeon) Stretch

 

Squat and place your hands 6 inches in front of your parallel toes. Take your right leg back as far as you comfortably can. Take your front leg and place the knee to ankle portion flat on the floor with your knee held at an angle of about 70 degrees.(your heel should be level with your groin and a couple of inches to the left of it). Collapse your body over your bent leg and to the left of it feeling for any tightness. Collapse over the tightness.

Glutes Rolling 

                                                                                      

NOTE I find this works better with a tennis ball instead of a foam roller. With the foam roller resting underneath both your glutes, bring your right leg up and rest your right ankle above your left knee.  Roll slightly onto the side of your right hip, roll your right glute.  Swap position and roll your left leg.

 

Hamstrings Rolling

Place the foam roller underneath your upper hamstring muscles, below your glutes and roll the foam roller down from your glutes to your knee. Start by rolling both legs together. Then cross your right leg over your left leg and roll your left leg. Swap position and roll your right leg.

Hip FlexorRolling

Lie face down on the floor resting on your elbows, your left leg straight behind you, the right leg bent at the Hip and knee, rotated outward. Place the foam roller underneath and a little below your left hip. Roll up and down this extended leg.