If you want to avoid back pain, stretching is a great way to avoid the pain. When you stretch, you stretch muscles, joints, ligaments and bones and this promotes blood and fluid flow. Stretch workout includes arms, legs, torso, shoulders and core.
To work the shoulders – stand erect and place you hands on your hips and shrug your shoulders. Next rotate the arms in a clockwise motion to the count of 15 and then rotate your arms in a counter clockwise position for the same count.
Next we look at stretching the triceps to avoid tension. The easiest exercise is to stand erect and place the tip of your fingers, right hand, just at the back of the shoulder. With the left hand on the elbow gently push the finger tips down towards the scapula. Hold it there for a count of eight. Repeat the same on the left hand side.
We now look at stretching the arms. Again stand with your feet hip width apart. Lift the right arm so it is parallel to the floor and directly in front of you. Now start rotating the arm in a clockwise movement and increase the size of the rotation as you go. Do this for a count of ten and then change direction and do it in a counter clockwise direction for the same count. Repeat this using your left arm.
To work the torso – stand with your feet hip width apart. Now you want to do lateral bends forward and back bends. Never force your body to move more than is naturally does. Another exercise that is good for the torso and the core is to stand as before, arms hanging loosely by your side and turn the body from side to side allowing the arms to move freely.
Another good stretch is to lock your hands together at the base of your spine. Stretch the hands downwards as much as you can. This will pull the arms back and open your chest area.
Remember never try to overstretch as this will create muscle soreness. If you do these exercises every day you will notice you range of motion improving as time goes by.