Muscle balance therapy and back pain exercises are a great way to avoid back pain, since they stretch the muscles, joints and bones and return the body to a natural position. Stretch workouts include shoulder shrug, triceps, arm, leg, trunk, torso and other stretches. The following exercises will show you a few workouts to enable you to strectch your body and muscles.
Back Pain Stretching Exercises
Start your muscle balance therapy standing erect and resting your hands on your hips, shrug your shoulders. Rotate your shoulders in a slow motion and for ten counts. Rotate your shoulders to the right in slow motion, again for the count of ten. Triceps are the extensor muscles, which require stretching to avoid tension. Lift your right arm, while standing erect and place your fingertips on your right shoulder. Use your left hand and push it against the opposite elbow. Lower the fingers on your right hand down the length of your back as far as possible, while pushing on your elbow. Perform the same exercise with your left arm to the count of eight.
Next, stretch your arms. Raise your arms level with your shoulders, with your feet together and stretch your arm out in front of you. To the count of ten and in a clockwise direction, circle your arms clockwise and then do it again anticlockwise. Circle your arms as wide as possible.
Back Pain Stretches
The next part of your back pain workout is to stretch your body and your back. With your feet in alignment with your shoulders and standing erect, gradually rotate your body from the waist to one side. Rotate your body in the opposite direction, while stretching ahead. Continue to rotate in a circle from the waist, first one side then the other.
Another exercise is to stand erect and keep your feet in line with your shoulders and slightly apart. Bend your knees slightly and lock your fingers behind your head and bend starting at the waistline, touching your right knee with your right elbow. Standing upright again, do the same exercise on your left side. Extend backwards until you are standing erect again and repeat three times.
Once you are standing erect, slightly move your feet apart and bend your knees a little. Lift your arms to the height of your shoulders and grip your hands while turning to the side, starting at your waistline. Hold and count to five and then do the same on the opposite side. Next, keep your hips and legs motionless and turn the upper section of your body, only.
Stand erect, while extending your hands down at your sides. Bend your knees a little and gradually lift your arm as far as you can reach over your head. Slowly glide your free arm, sliding it down your leg and pull your arm so that it is over your head as high as you can reach. Stretch downwards on your thigh and then return to the upright position. Do three repetitions on each side for this exercise.
Bend your elbows at the height of your shoulders, while standing upright and feet in line with your shoulders. Join your fingertips and gently swing the arms towards your back, staying consistent with the height of the shoulders. Continue this action on each side, counting to ten as you move along.
To lose the back pain effectively, continue doing these exercises and stretches daily. Keeping your back strong and healthy is important for continual back pain relief.
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