Best 10 dynamic lower back stretches

Best 10 dynamic lower back stretches

Hello good people! Up for the gym this summer, or just sitting back home due to your lower back injuries or low strength? I hope you all are doing well, but sometimes we have to stop working out due to one major cause, namely lower back injuries. Another thing that bothers me a lot is overall muscle strength. However, if every muscle and inner body strength gets stronger, your lower back problems will also be reduced. 

10 dynamic lower back stretches to reduce pain and build strength

Dynamic stretches are a great way to start your workout. They warm up the muscles, increase blood flow and get the body ready to work out. You can find all the best dynamic lower back stretches right here. This article will discuss 10 dynamic lower back stretches to reduce pain and build strength; let’s get started.

1. Cat/Cow Pose

Cat/Cow Pose

This dynamic lower back stretch increases flexibility in the hips, groin, and spine. It also helps relieve pain in the lower back and shoulders by stretching out tight muscles and those areas of your body.

Sit with an extended leg on a pillow or rolled-up blanket with space underneath you for hips and knees. Reach one hand out to the side and grasp the opposite wrist with your free hand. Straighten your spine and arch your back, allowing your head to hang down. Bend forward from the hips, keeping your back straight. Exhale and release your hips as you bend forward, bringing both hands to the floor or floor mat in front of you.

2. Seated Spinal Twist

Seated Spinal Twist

This stretch helps relieve tension in the lower back and pelvis, often tight muscles that can cause pain when they’re overused or strained. It also improves flexibility in the hips, legs, and spine.

Sit straight on a cushion or chair, with your arms at your sides for support. Bring your arms forward and your hands together. Inhale and lift your chest, then exhale and spin to the right while keeping your left leg straight. Exhale as you twist to the left, then inhale as you twist back to the center. Repeat this sequence on the other side.

3. Sphinx Pose

Sphinx Pose

This pose is great for stretching out tight muscles in the hips and spine while helping relieve pain in the low back and neck. It also helps improve flexibility in your lower body by stretching out tight hamstrings and hip flexors.

Lie on your belly with both arms extended above you to parallel with each other at shoulder width, palms facing down. Place your forehead on the floor or mat in front of you. Inhale and raise your chest, then exhale and bend your elbows to your sides. Keep your hips and knees straight.

4. Bridge Pose

Bridge Pose

This pose is great for stretching tight muscles in the hips, groin, and spine while relieving pain in the low back and shoulders. It also helps improve flexibility in the lower body by stretching out tight hamstrings and hip flexors.

Lie on your back and support yourself with a pillow or folded blanket. Spread your legs as wide as possible without putting strain on your knees or arching your back. Inhale, exhale as you raise yourself up to all fours, bringing one knee toward the ceiling while keeping the other leg extended. Maintain a flat back and hips on the floor.

5. Camel Pose

Camel Pose

Lie on your belly with both arms extended above you to parallel with each other at shoulder width, palms facing down. Place your forehead on the floor or mat in front of you. Inhale and lift your chest, then exhale as you raise yourself onto all fours, bringing one knee toward the ceiling while keeping the other leg extended. Maintain a flat back and hips on the floor.

6. Double Leg Lifts

Double Leg Lifts

This exercise will help you stretch out tight muscles in the hips, groin, and spine while relieving pain in the low back and shoulders. As well as, you will improve flexibility in your lower body by stretching out tight hamstrings and hip flexors.

Lie on your back and support yourself with a pillow or folded blanket. Spread your legs as wide as possible without putting strain on your knees or arching your back. Inhale, exhale as you raise yourself up to all fours, bringing one knee toward the ceiling while keeping the other leg extended. Keep your hips flat on the floor and your back flat.

7. Seated Forward Fold Pose

Seated Forward Fold Pose

A folded blanket or pillow is a good place to start. Sit down with your legs out in front of you and your hands on your knees. Inhale, exhale as you raise yourself up to all fours, bringing one knee toward the ceiling while keeping the other leg extended. Keep your hips flat on the floor and your back flat.

8. High Lunge Pose

High Lunge Pose

Stand with one foot about hip-width distance apart from your feet if you’re using a mat or blanket; otherwise, keep them as wide as possible. Inhale, exhale as you raise yourself onto all fours, bringing one knee toward the ceiling while keeping the other leg extended. Keep your hips flat on the floor and your back flat.

9. Downward Facing Dog

Downward Facing Dog

Begin on all fours, hands under shoulders and knees under hips. Inhale, exhale as you raise yourself onto all fours, bringing one knee toward the ceiling while keeping the other leg extended. Keep your hips flat on the floor and your back flat; keep a long tailbone over your heels as you lift up.

10. Warrior 1, 2:

Warrior pose

There are three variations for warrior poses. For every Warrior pose, you have to start from a standing position for warrior 1. Step your right foot back about two feet perpendicular to the left side of your mat or blanket. For the warrior 2 step, your left foot back about two feet to vertical to the right side of your mat. Finally, for warrior 3, Inhale, exhale as you raise yourself up to all fours, bringing one knee toward the ceiling while extending the other leg. Keep your hips flat on the floor and your back flat; keep a long tailbone over your heels as you lift up.

Necessary gadgets:

71synKgToGL. AC SL1338
Yoga mat
61b1U+G0QZL. AC UY741
Yoga pant
714wrqcCpIL. AC UX679
Sports Bra

Last words:

All the given poses and exercises can be done by only having gym clothes and a Yoga mat in your house. You don’t have to go to the gym or do anything heavy to perform. These poses are beneficial for stretching out tight muscles from the hips, joints, groin, and spine while relieving pain in the shoulders and low back. These poses are also helpful in improving flexibility in your lower body and strengthening your overall strength.

Thank you.

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