5-Minute Stretch That Relieves Most Back and Neck Pains

Five exercises to do before bed and relieve back pain

So what should a person with back pain do? A clear time that everyone with this pain can fear is the night. lying down, the discomfort increases. Thus, if the most important thing is to go to a physiotherapist, the second thing will be to try to move as much as possible. «For a sedentary person, both in his work and in his lifestyle, the most interesting thing will be that before going to bed he moves in general. We are looking for multi-joint exercises, and not specific ones that only mobilize the elbow or the wrist”, details the physiotherapist. Thus, Miguel Soro proposes five exercises to do on the carpet in your room and move large muscle groups with them. Of course, you will only relieve the accumulated tension, but you will not solve the underlying problem.

glute bridge

With movement. Repetitions: from 40 to 50.

INITIAL POSITION

Lie on your back with your feet flat on the floor. Your knees should be at 90 degrees and your feet should be shoulder width apart. Next, place your hands on your hips, contracting your pelvic floor and core, while keeping your chest up.

EXECUTION

Through your heels, extend your hips vertically. Hold the position for the indicated time and gently return to the starting position.

TIPS

The further your feet are from your body, the more your hamstrings will work, and the closer your feet are, the more the exercise will focus on your glutes.

Superman

With movement and trying to keep the spine straight, without rocking. 10 to 15 repetitions on each side.

 

POSICIÓN INICIAL

Colócate en cuadrupedia, con las rodillas dobladas debajo de las caderas, y las manos debajo de los hombros. Mientras retraes tus omóplatos, debes contraer el suelo pélvico y el core. 

EJECUCIÓN

Alarga la pierna derecha hasta que quede recta, y simultáneamente, levanta tu brazo izquierdo. Después vuelve con control a la posición y repite con los lados alternos. 

CONSEJOS

Durante la realización del ejercicio, piensa en apretar la columna con el core. 

Gato-camello

Go gently varying from one position to another for 2 minutes.

INITIAL POSITION

Again, quadruped. Knees at hip height, and hands at shoulder height. Your head looks towards the ground.

EXECUTION

Pull your abs in, flex your spine, and let your head drop as you inhale. When you can't get your spine any higher, hold for two to three seconds. Next, relax your abs, extend your entire back, and look forward as you exhale.

TIP

Execute the movement slowly, without rushing.
front plank
Hands, forearms or fists can be supported. Five series of 10 seconds each.

Initial Position

Lie facing the floor and place your hands slightly wider than your shoulders while supporting your weight with your arms extended. Your body has to be supported on the toes and forearms, retract the scapulae trying to get the shoulders away from the ears. Contract your pelvic floor and core while keeping your body straight. Keep your head facing the ground as you tighten your abdominal and oblique muscles.

TIPS

Don't drop your hips.

pyramidal stretch

The routine says goodbye with this exercise, which allows you to touch various areas of the body. The professional recommends performing three times on each side, for about 20 seconds and with gentle resistance.

INITIAL POSITION

Lie on your back with your feet flat on the floor, and raise your legs until your hips and knees form a 90-degree angle. Next, place your right ankle on top of your left knee.

EXECUTION

Grab your left leg behind the knee with both hands and slowly pull it towards your body. The position is maintained for the indicated time and then repeated with the opposite leg.

TIPS

You should feel the stretch of the muscles, but not the pain. The head is always glued to the ground.

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