8 Beginner-Friendly Stretches to Relieve Back Pain and Strengthen Your Back

8. Exercise “Bridge”

To complete the set of exercises – the “bridge” is the best posture, but only for confident athletes. Engages the deep muscles of the back.

1. From a supine position, rise in the opposite direction with a bend in the back.
2. For beginners, very slowly, gently and carefully.
3. Hold the position for 5 seconds.
4. Repeat, depending on your capabilities, 3-6 times.

Recommendations

• It is necessary to work with the back and neck especially carefully and competently. They are practically the most problematic parts of the body since they take on an enormous load and rarely give in to physical exercise.
• Remember to warm up before stretching. 5-10 minutes of moving exercises without heavy load will prepare the “frozen” body for relaxation and slightly stir up the muscles.
• All exercises are suitable for home use, but often beginners need someone to back them up.
• In the process of stretching on any area of ​​the body, it is important to monitor your breathing and not strain the cervical region, since during the exercises there is a lot of pressure on it.
• Smoothness and slowness are important in working with the back. No sudden movements! If you feel severe discomfort, it is better to postpone the specific exercise and return to it after a more advanced level of fitness.

Only if you follow the recommendations, stretching your back will benefit, health and relaxation.