10 Simple Yoga Stretches to Loosen Back Muscles
You don’t have to take an entire yoga class to stretch your back muscles and reduce tension. Try these 10 yoga stretches for beginners to stay loose between chiropractic visits at Spinal Healthcare & Physical Medicine.
Child Pose
This deeply relaxing pose stretches the back and calms the nervous system. Start by kneeling on all fours with your hands aligned with your shoulders. Sit back on your heels, keeping your hands in the same spot. Lower your forehead to the floor and breathe in. Hold for a few seconds.
Now gently swing your arms to your sides, palms facing up. Hold until you feel fully relaxed.
Embryo Pose
Embryo Pose picks up where Child Pose left off. From the palms-up position, bend your arms and bring them in to hug your knees. Turn your head to one side and feel a stretch in your upper back. Turn your head the other way to complete the stretch.
Cat Pose
This pose isolates the center back and allows you to stretch out trouble spots. From Embryo Pose, return to an all-fours position. Start with a straight back and neutral spine. As you inhale, tilt your head back and raise your tailbone so your spine compresses slightly.
Now exhale and drop your chin your chest, arch your back and relax your buttocks. Hold for a few seconds. Return to a straight back position and repeat five or six times.
Downward Facing Comfortable Pose
It’s time to target the shoulders. Sit down cross-legged on the floor with a straight back. Take a deep breath in and straighten up as tall as you can. Then exhale and slide your hands forward on the floor, palms facing down. Keep your chin on your chest to deepen the stretch.
Cross Legged Twist
Try this yoga pose to stretch your muscles and relieve back pain with a twisting motion. Return to a normal cross-legged position. Reach your right hand to your left knee and place your left hand on the floor behind you. Gently twist into the stretch, but don’t strain your back. Hold for a few breaths and repeat on the other side.
Revolved Head-to-Knee Pose
This pose facilitates emotional calming while stretching the back and hamstrings. It’s one of the more challenging poses, so don’t push yourself beyond your individual flexibility. Start with the right leg extended and left leg tucked in. Reach for your right foot with your right hand. If you can’t reach, grab your ankle instead. Wrap your left hand behind you, resting your hand on your right thigh.
When you’re ready, lean into the stretch and extend your left hand above your hand and toward your right foot. If you’re not flexible enough, leave your left arm in the air above your head.
Gorilla Pose/Hands to Feet Pose
It’s time to get up off the floor and do some standing stretches. Gorilla Pose stretches your legs, hips and spine. Stand with your feet shoulder width apart. Bend down and reach toward your toes. If you can reach the floor, rest your hands palm-side up with your fingers facing your toes. Even if you’re not flexible enough, the bending motion still loosens up a tight back.
Twisted Chair Pose
This is another way to stretch your back with a twisting motion. Start by standing with your feet together and your hands in prayer pose. Inhale as you prepare to stretch. As you exhale, bend your knees and twist so your right elbow reaches around your left knee. Keep your neck in line with your shoulders so you end up looking left as your body twists left. Hold for a few seconds, straighten back up and repeat on the other side.
Revolved Side Angle Pose
This is a great pose to stretch the sides of your back. Begin in a lunge position with your right leg in front and both legs bent to a 90-degree angle. Place your right hand on your lower back, fingers facing down, and your left hand over your right knee. Feel the stretch for a few seconds.
Now bend at the waist and place your left hand on the floor outside your right foot. Simultaneously lift your left knee off the floor, partially straightening the leg. Look back over your right shoulder and hold for a few seconds.
When you have your balance, straighten your left leg all the way and reach your right arm over your head parallel to the floor. Hold this position for a great stretch. Relax for a moment and repeat on the other side.
Intense Side Stretch Pose
This pose stretches muscles in the legs, shoulders and lower back. Start with your hands behind you in reverse prayer pose. Position your feet wider than shoulder width. Face your left foot forward and turn your right foot 90 degrees.
Inhale as you prepare to stretch. As you exhale, bend down toward your right leg. Keep your weight on your left leg and feel the stretch in your hamstrings. Straighten back up and repeat on the other side.
These poses are the perfect way to loosen up in the morning or relax just before bed, but be careful with each stretch. To prevent injury, don’t push yourself beyond your comfort zone.
Yoga poses are beneficial, but they can’t replace professional chiropractic adjustments. Contact Spinal Healthcare & Physical Medicine or call us at (260) 493-6565 to set up your next appointment at our New Haven office.
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