Warm-up the back muscles to improve blood circulation by:
- Taking a hot bath or shower (try Epsom salts)
- To pedal, start supine and buttress the lower back with the palms. Next slowly elevate the legs and begin a pedaling range-of-motion (ROM). Do it up to five minutes. Ensure to reverse the pedaling ROM
- Rotation. Stand with feet at shoulder distance and the legs somewhat curved at the knee. Angle the elbows then in one ROM, rotate the waist side to side
- To do the windmill, stretch the arm and gyrate it forward and backward, circularly. Shifting between the two
The following are stretches for sore back muscles.
Lower back stretches
Knee hold: start supine and grasp the knees and pull them to the chest and breathe. Gently press the lower back to the floor. Do up to 10 reps and ensure to compress the lower back, and maintain the posture up to 10 seconds
Partner pull: begin supine. While breathing someone should leisurely pull your hand and arm over the chest. Straighten the legs and relax. The upper body will rotate side-ward and you’ll experience elasticity in the lower back
Side knee drop: begin supine and grasp the knees with one hand and arm then stretch the opposite arm; clutch the leg of a fixed object (sofa or dresser) with the hand. Slowly descend the knees to the reverse side. Breathe and rotate sides
Mid and upper back stretches
Counter top stretch: angle the waist and extend across a table (counter-top), extensive enough to perform complete arm expansion. Clutch the opposite side and slowly pull
Hang in there: suspend from a chin-up bar, or an aerial fixed object. If there’s shoulder discomfort when muscles are outstretching, immediately stop
Partner hang: unite back to back with a partner, conjoin the elbows, angle the knees to buttress one another, then raise them from the surface while the back stretches
Traditional toe touch: maintain the knees straight-ward and contact the toes. While breathing and repeating this workout daily, gradually you’ll reach the toes perhaps your chest may contact the knees
