One-Minute Stretching Exercises to Help Reduce Back Pain

Many people who work in an office in front of a computer know the torment of back pain all too well. Some caring companies organize special areas so their employees can have some rest. A healthy back and spine are very important for our body. Don’t forget about these stretching exercises.

  • Workout zone — any flat and solid surface (the floor, a table)
  • Workout duration — one minute for one exercise
  • Workout time period — morning, day, night
  • Workout frequency — every day

Cat cow stretch

Hiit workout

The starting position is square. Place your knees directly under your hip joints and your palms under your shoulders. Straighten your back, stretch the mat between your palms, well opening the area of the shoulder blades, stretch your buttocks back and the top of your head forward, creating an axial extension of the spine. As you exhale, simultaneously push off the floor with your knees and hands, round your back, twist your pelvis, and press your chin to your chest. As you inhale, return to the starting position, reaching well behind the top of your head forward and behind your buttocks backward. Perform 10 repetitions at a slow pace.

Mermaid back stretch

Hiit workout

Starting from the Z-sit, bend your right leg at the knee and place your foot in front of you, also bend your left leg at the knee and press your heel against your buttock. Press your ischial tuberosities well into the floor and stretch the top of your head upwards. Open your arms to the side and stretch between them. While inhaling, bend to the right, lean on your right hand and stretch up behind your left hand in an arc, opening the area of the ribs well. Try to keep your left buttock on the floor. Exhale and return to starting position. Slowly perform 10 repetitions. Change the position of your legs and repeat in the opposite direction.

Seated lower back stretch

Hiit workout

Starting Position – Sitting with legs crossed in front of you. If it is difficult to stretch your back in this position, sit on bricks or a pillow. Push off your right knee with your left hand, twist your entire spine well to the right and stretch the top of your head upwards. Hold this position and slowly take 10 breaths, stretching further behind the top of your head as you inhale and mentally releasing the tension in your back as you exhale. Repeat in the opposite direction.

Share with your friends on: