Sciatica Stretch
Balance Stretch
Leg raise
Middle Scalane
Cubital Tunnel Syndrome Exercises:
Piriformis Stretch
- Sit with one leg crossed over the other.
- Gently pull the knee of the crossed leg towards your chest.
- Hold for 30 seconds, and switch to the other leg.
Lying Hamstring Stretch
- Lie on your back and extend one leg upwards.
- Gently pull the raised leg towards you using a towel or your hands.
- Hold for 30 seconds on each leg.
Standing Hamstring Stretch
- Stand with your feet hip-width apart.
- Bend forward at the hips and try to touch your toes without bending your knees.
- Hold for 30 seconds, then slowly return to an upright position.
Latissimus Dorsi Stretch
- Stand with your feet shoulder-width apart.
- Raise one arm over your head, then bend your upper body to the opposite side.
- Hold for 30 seconds on each side.
Gluteal Muscles Stretch
- Lie on your back and cross one ankle over the opposite knee.
- Gently pull your knee towards your chest.
- Hold for 30 seconds, then switch to the other side.
Psoas Stretch
- Kneel on the floor with one leg forward.
- Push your hips forward while keeping your back straight.
- Hold for 30 seconds on each side.
Bilateral Hip Stretch
- Sit on the floor with your legs extended.
- Bend your knees and place your feet flat on the floor.
- Gently let your knees fall out to the sides.
Sciatica Stretch
- Lie on your back and pull your knees towards your chest.
- Hold for 30 seconds, then release.
Balance Exercise
- Stand on one foot while keeping your core engaged.
- Hold for 30 seconds, then switch to the other foot.
Table Pose
- Sit with your knees bent and feet flat on the floor.
- Place your hands behind your back, fingers pointing towards your feet.
- Lift your hips off the ground, creating a tabletop shape.
Lat Pulls with Band
- Strengthening your latissimus dorsi muscles can help support your lower back.
- Attach a resistance band to a stable anchor.
- Grasp the band’s handles and pull them towards your chest.
Chin Tuck
- Place your fingertips on your chin and gently push your head straight back.
- Hold for 5 seconds and repeat five times.
Isometric Neck Extension
- Sit tall, eyes straight ahead, and chin level.
- Clasp your hands behind your head and press the back of your head into your palms.
- Hold for 5 seconds and repeat three sets of five.
Conclusion
Lower back pain can be challenging, but a consistent routine of stretching and strengthening exercises can provide significant relief. Remember to consult a healthcare professional or physical therapist before beginning any new exercise regimen, especially if you have pre-existing medical conditions or injuries. By incorporating these stretches and exercises into your daily routine, you can work toward a healthier, pain-free lower back.
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