Your day may be filled with physical activity, from grocery errands to lifting on the job. Driving, sitting, standing and repetitive motions can all have long-term effects on your health, but with simple stretches, you can do anytime of day, you can avoid long-lasting muscle pains.
Standing Back Arch
Stand up straight with your feet shoulder-width apart.
Put the palms of your hands on your lower back. Take a few slow, deep breaths to relax.
Bend your upper body backwards, keeping your knees straight. Support your back with your hands. Hold for 5 seconds.
Return slowly to your starting position.
Repeat 5 times.
Cat Cow Stretch
Begin on your hands and knees.
Contract your abdominal muscles, slowly rounding your back toward the sky.
Hold for 10 seconds.
Return to the starting position.
Raise your head up and let your pelvis fall forward toward the floor.
Hold the position for 10 seconds
Repeat 5 to 10 times.
Lower Back Twist
Begin by lying on your back with your knees bent and feet flat on the floor.
Extend your arms out to the side in a “T” position.
Keep your shoulders on the ground as you gently roll both knees to one side.
Hold for 20 to 30 seconds, then return to the starting position and repeat on the other side.